Double Kettlebell Windmill

An advanced movement requiring single arm overhead control while reaching the opposite hand to the ground.

Instructions

1. Place one kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm.
2. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell and turn your feet at a forty-five degree angle from the arm with the locked out kettlebell.
3. Bending at the hip to one side and sticking your butt out, slowly lean until you can retrieve the kettlebell from the floor, keeping your eyes on the kettlebell you hold over your head.
4. Pause for a second after retrieving the kettlebell and reverse the motion back to the starting position.
5. Repeat for the desired number of repetitions before switching sides.

Tips

• Never take your eyes off the kettlebell held overhead throughout the entire movement.
• Move slowly and deliberately to maintain control and balance, especially as you reach down.
• Keep your core engaged to protect your lower back during the side bend.
• Start with lighter kettlebells to master the movement pattern before increasing weight.