Kettlebell Advanced Windmill

Core · Kettlebell · Beginner

How to do it

1. Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
2. Hold a kettlebell in your right hand, with your arm extended overhead and your palm facing forward.
3. Rotate your left foot slightly to the right, and shift your weight onto your left leg.
4. Bend your left knee and hinge at the hip, lowering your torso towards the left side.
5. Keep your right arm extended overhead and your eyes on the kettlebell.
6. As you lower your torso, allow your right leg to straighten and your right foot to pivot slightly.
7. Lower your torso until you feel a stretch in your left hamstring and your right arm is pointing towards the ground.
8. Pause for a moment, then engage your core and push through your left heel to return to the starting position.
9. Repeat for the desired number of repetitions, then switch sides.

Muscles worked

Primary: Abs
Secondary: Obliques, Shoulders

Related exercises

Hanging Leg Raise

Assisted Hanging Knee Raise

Assisted Hanging Knee-Raise Throw-Down

Assisted Lateral Throw-Down Leg Raise

Assisted Lying Leg-Raise Throw-Down

Barbell Press Sit-Up