Start
End
CoreIntermediateKettlebell
Advanced Kettlebell Windmill
طاحونة الهواء المتقدمة بالكيتل بيل
Target Muscles
AbsGlutesHamstringsShoulders
Blue = primary · Gray = secondary
Want a personalized workout plan based on your level and goals?
Get a personalized plan ›How to perform
- 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.
Important tips
Exhale on the effort — brace your abs before every rep.
Slow reps make the difference — abs hate momentum.
Keep your lower back glued to the floor where applicable.
