<[ RETURN_TO_DATABASE ]
ID: Advanced_Kettlebell_Windmill
Advanced Kettlebell Windmill
LEVEL: intermediate
PROTOCOL SPECS
- CATEGORYstrength
- MECHANICisolation
- FORCEpush
- EQUIPMENTkettlebells
MUSCLE ENGAGEMENT
PRIMARY TARGETS
abdominals
SECONDARY TARGETS
gluteshamstringsshoulders
EXECUTION PROTOCOL
- 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.