Advanced Kettlebell Windmill

Level: intermediate

Equipment: kettlebells

Force: push

Mechanic: isolation

Core muscles: abdominals

Secondary muscle: glutes, hamstrings, shoulders

Instructions:

Clean and press a kettlebell overhead with one arm.
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.
Lower yourself as far as possible.
Pause for a second and reverse the motion back to the starting position.

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