Napra

Kettlebell Windmill

StrengthIntermediate AbdominalsGlutesHamstringsShouldersTriceps Kettlebell
Kettlebell Windmill, step 1
1. Press the kettlebell overhead with one arm locked out; feet turned out about 45°.
Kettlebell Windmill, step 2
2. Push your hips toward the kettlebell and lean down sideways, free hand sliding toward your foot; the top arm stays vertical. Rise slowly.

How to do it

  1. Place a kettlebell in front of your lead foot and clean and press it overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward. Press it overhead by extending the elbow.
  2. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell. Bending at the hip to one side, sticking your butt out, slowly lean until you can touch the floor with your free hand. Keep your eyes on the kettlebell that you hold over your head at all times.
  3. Pause for a second after reaching the ground 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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