Low Windmill

by Keli Roberts

Description

The windmill is a traditional kettlebell exercise that can also be performed with a dumbbell, although the kettlebell is better because you've got the nice handle to hold onto. Take your right foot and rotate it all the way out and turn the left foot in slightly so you've got your feet angled. Hold the kettlebell in your right hand straight down in front of your bent right leg. Reach the left hand up overhead and really stretch up. Sink into your right hip as you come down and then pull all the way back up again while looking at that hand. The next progression for this exercise is the high windmill. Bring that bell up overhead and hold it there. Perform the same movement and come and reach down, while rotating the chest open and then press back up. This works the back muscles, the hamstrings, the glutes, and the core. Our last progression, and the most challenging, is the side press. Focus on getting underneath the kettlebell as you press up. Sink into your hip as you reach up and press that kettlebell. So the feeling is that you're getting underneath the kettlebell as you press it up, rotating the shoulders, sinking into the hip, and then coming back to the rack position.

About the Presenter

Keli Roberts

Keli Roberts IDEA Author/Presenter

Keli Roberts?is a specialized tier-three personal trainer at Equinox in Pasadena, California. She is a master trainer for Schwinn® Cycling and Gliding?, a Kettlebell® Concepts-sponsored athlete and is on the BOSU® development team. Keli is also known for her award-winning videos, books and training seminars. She is a spokesperson for ACE, a 2007 inductee to the National Fitness Hall of Fame and was awarded the 2003 IDEA Fitness Instructor of the Year Award.