How to Do the Kettlebell Windmill Exercise

Russian kettlebells are a unique form of free weights which are quickly gaining popularity in gyms and training centers across America. Thought to be more versatile than traditional free weights and dumbbells, kettlebells can enhance and liven up your regular weight training routine. The kettlebell windmill exercise, also known as iron yoga, will help you to gain flexibility and strength.

Difficulty: Moderately Easy

Instructions

1. Use the windmill exercise towards the beginning of your kettlebell training routine to warm up the body and increase flexibility. Begin with your feet a little bit further than shoulder width apart. Center the kettlebell on the floor between your feet and then step your right leg back behind your left leg.

2. Bend over, keeping your legs straight and grasp the handle of the kettlebell with your right hand, palm face down. Engage the muscles of your upper thighs, hips and abdomen as you use your entire body to lift the kettlebell up to shoulder position. When you reach the peak of the lift, bring your elbow in tight to your body so that the kettlebell naturally rolls over the wrist to rest on the top of the forearm.

3. Press the kettlebell up towards the ceiling, straightening your arm. Turn your gaze upward, watching the weight throughout the entire exercise.

4. Push your butt out to keep your back straight and press the top of your left palm into your inner left thigh. Lean over, bringing the fingertips of your left hand as far down your leg as is comfortable. Bend your knee slightly and engage your abdominals as you lift to standing once again.

5. Complete at least five repetitions before relaxing and repeating the windmill kettlebell training exercise on the opposite side.

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