Advanced Kettlebell Windmill

An advanced movement where you rotate your torso while maintaining a kettlebell locked overhead.

Instructions

1. Clean and press a kettlebell overhead with one arm until it is fully locked out.
2. Position your feet at a 45-degree angle away from the side of the locked-out kettlebell.
3. Place your non-working hand behind your back for balance.
4. Keeping the kettlebell locked out at all times, rotate your torso and push your hip toward the kettlebell.
5. Lower your body as far as you can safely control while maintaining the overhead lock.
6. Pause briefly at the bottom position.
7. Drive through your legs and reverse the motion to return to standing.
8. Repeat for the prescribed number of repetitions, then switch sides.

Tips

• The kettlebell must remain locked out throughout the entire movement for safety and effectiveness.
• This movement requires significant shoulder stability and core strength.
• Maintain a slight forward lean with your torso; avoid rotating through your lumbar spine.
• This is an advanced exercise; master simpler kettlebell movements before attempting this.
• The windmill develops rotational mobility and anti-rotation core strength.