Intermediate
KETTLEBELL ADVANCED WINDMILL
Waist
Body Part
Abs
Target Muscle
Kettlebell
Equipment
Intermediate
Difficulty
Target Muscles
Abs
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
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Step:2 Hold a kettlebell in your right hand, with your arm extended overhead and your palm facing forward.
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Step:3 Rotate your left foot slightly to the right, and shift your weight onto your left leg.
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Step:4 Bend your left knee and hinge at the hip, lowering your torso towards the left side.
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Step:5 Keep your right arm extended overhead and your eyes on the kettlebell.
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Step:6 As you lower your torso, allow your right leg to straighten and your right foot to pivot slightly.
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Step:7 Lower your torso until you feel a stretch in your left hamstring and your right arm is pointing towards the ground.
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Step:8 Pause for a moment, then engage your core and push through your left heel to return to the starting position.
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Step:9 Repeat for the desired number of repetitions, then switch sides.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
