Kettlebell Double Windmill

Body region

• Core
• Shoulders
• Glutes
• Back

Equipment

• Kettlebell

Technique

1. Press one kettlebell overhead and lock the elbow; hold the second kettlebell in the other hand, arm hanging.
2. Set your feet wider than your shoulders with the toes turned away from the overhead bell.
3. Push the hip of the overhead side out and hinge toward the opposite foot, lowering the bottom bell along the inside of the leg.
4. Keep your eyes on the top bell and the top arm vertical the whole time.
5. Squeeze the glutes to stand, then switch sides after the set.

Cues

• Keep the overhead bell stacked over the shoulder.
• Let the bottom bell hang; do not curl or lift it.
• Start with bells lighter than for a single windmill.

Common mistakes

• Letting the overhead arm drift forward or the elbow bend.
• Rounding the spine to reach lower.
• Bending to the side instead of hinging at the hip.

Alternatives

• Dumbbell Windmill
• Kettlebell Turkish Get-Up