Advanced Kettlebell Windmill

How to perform

1. 01Clean and press a kettlebell overhead with one arm.
2. 02Keeping 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. 03Lower yourself as far as possible.
4. 04Pause for a second and reverse the motion back to the starting position.

Form cues

• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.