Napra

Advanced Kettlebell Windmill

StrengthIntermediate AbdominalsGlutesHamstringsShoulders Kettlebell
Advanced Kettlebell Windmill, step 1
1. Press the kettlebell overhead with one arm locked out; feet turned out about 45°. Free hand behind your back.
Advanced Kettlebell Windmill, step 2
2. Push your hips toward the kettlebell and lower yourself as far as you can, top arm vertical; pause, then rise.

How to do it

  1. Clean and press a kettlebell overhead with one arm.
  2. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell.
  3. Lower yourself as far as possible.
  4. Pause for a second and reverse the motion back to the starting position.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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