The kettlebell windmill is a fantastic lift for improving the flexibility and power in your core as well as your shoulder flexibility and strength.  I highly recommend this drill to improve the above mentioned areas of your physique, but this is also a must drill to practice for your eventual progression to the bent press.  More on that in a later post.

The starting position for this lift is standing with a kettlebell overhead.  Matters not how you get it there, just choose your favorite method and get’r overhead. 

Next, kick out the hip that is underneath the bell.  You should be able to form a straight line from the kettlebell, to the elbow, to the hip and finally the knee.  Once you have done this, turn your lower body slightly away from the kettlebell so that your toes are pointed at approximately 45 degrees away from the kettlebell.  Most of your weight should be on the leg underneath the bell and try and keep that knee locked.  The other knee can be bent. 

Now, while keeping your chest open and your eyes on the kettlebell, bend or fold forward and to the side.  NEVER lean backwards or you will be asking for trouble.  Allow the elbow of your free hand to track along the inside of your thigh.  Go as low as you can in good form, then squeeze your glutes and get back up without twisting.  Your eventual goal is to be able to go low enough that you can place your palm flat on the floor. 

This drill can be practiced without a kettlebell or by placing the bell on the floor instead of holding it overhead.  Perform the lift just like you would if you were holding a kettlebell except you will be picking it up off the ground.  Get really good at this lift and you can both have a kettlebell in your hand and pick one up off the ground.  I suggest that the kettlebell on the ground be of equal or less weight then the one you are holding overhead. 

Again, this is a wonderful lift for improving flexibility but it can be dangerous if not performed properly.  Don’t bounce at the bottom or twist your torso in any way.  Straight down, squeeze the glutes and straight up.  Enjoy!

Yours in Health,

Dennis

This post is meant to give you some ideas and get you pointed in the right direction as it relates to using a kettlebell.  You will obviously not master the kettlebell just by reading this post.  I would strongly suggest you seek out quality instruction either with a certified trainer or through the use of books and videos.  The best in the business is Pavel Tsatsouline.  I would suggest to you “Enter the Kettlebell“  by Pavel.  As with any fitness routine, check with your doctor first.  

Tweet This Post