Kettlebell Windmill
Differentiation: Mechanics
This variation of a windmill is unique. Here is how: you raise one kettlebell. This exercise may seem similar to a Bent Press, but it differs slightly. When performing this exercise - Kettlebell Windmills - | your working arm remains above your head throughout the movement. This arm position increases the strength of your deltoids. You work one arm for a full set, | then switch the kettlebell to your other arm.
Starting Position
To get into starting position, do this...
1) Obtain one kettlebell.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Place the kettlebell on the floor.
4) Stand with the kettlebell near your right foot.
5) Place your feet more than shoulder-width apart.
6) Lean downward and grasp the kettlebell in your right hand.
7) Then, raise it straight up to your shoulder.
8) Continue lifting the kettlebell, keeping your eyes on it
9) ...until you are standing upright and the kettlebell is straight up over your head.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Then, gradually lean to the left and lower your upper body...
3) ...until you can touch the floor with your left hand.
4) Repeat reps for a full set.
5) This is the entire movement.
6) Reverse the action and hold the kettlebell in your other hand.
Proper Form
Pay special attention to following proper form by...
Keep your arm straight up - while holding the kettlebell.
Keep your eyes on the kettlebell throughout the movement.
Keep your other arm straight down throughout the exercise.
Gear Advice
To perform this exercise, you will need access to Kettlebells. If you want to perform this exercise at home, we have listed a link below to the Kettle Bell made by Cap Barbell - which you can order from Amazon dot com.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Cap Kettle Bell 35lb | $46.10 |
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