Exercise Description

Place a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm. 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. Lower yourself until you can pick up the kettlebell next to your front foot. Pause for a second and reverse the motion back to the starting position.

Performance Tips

• Look at the kettlebell during the entire duration of the windmill

• Focus on pushing your butt out to the side as if you are trying to sit down

• Breathe in as you lower yourself to the floor and out slowly as you return to the starting position

• Crush grip the kettlebell next to your foot and slowly stand up

• Keep the rep range between one and three. Double Windmills require a great deal of concentration.