Double Kettlebell Windmill

Level: intermediate

Equipment: kettlebells

Force: pull

Core muscles: abdominals

Secondary muscle: glutes, hamstrings, shoulders, triceps

Instructions:

Place a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward.
Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell.
Bending at the hip to one side, sticking your butt out, slowly lean until you can retrieve the kettlebell from the floor. Keep your eyes on the kettlebell that you hold over your head at all times.
Pause for a second after retrieving the kettlebell from the ground and reverse the motion back to the starting position.

Lie on an exercise mat or a flat bench with your legs off the end. Place your hands either under your glute...

Clean and press a kettlebell overhead with one arm. Keeping the kettlebell locked out at all times, push yo...

Adjust the straps so the handles are at an appropriate height, below waist level. Begin standing and graspi...