Kettlebell for Martial Arts Windmill Exercise

Video Transcript

"Hi! My name is Julio Anta of Anta’s Fitness and Self Defense in Miami, Florida and my website is www.miamikettlebell.com. And the next move that we are going to do in martial arts for kettlebells is the windmill…also called iron yoga, for the flexibility. It builds great flexibility and works out your entire body; great for shoulder stability, especially someone like me that has shoulder injuries. I got to go light, but it builds great strength and stability. So the first thing we got to do is a correct alignment to rack it up. This is a little different; it is almost like a martial arts front stance…almost, not exactly. And I am going to be pushing my butt out as I move down, so watch the movement; I will be explaining. So from here, I rack it up, keep it tight, and I press it, now staring at it, my hand is going to rub down, my front leg bends, rear leg doesn’t bend, butt is pushed out towards the wall. So it goes like this. Stare at it and backup. See the back leg is not moving; my butt is not going this way. I cannot move this way. My butt is pushing that way, and I bend the leg and let the knee pass the toes, weight on your heels. So it would be a little faster than that coming up and down, staring at your kettlebell. This takes flexibility; if you don’t have the flexibility at the point, it’s okay. Just go half the way and backup. Just keep it stiff. Stare every kettlebell move; stare at your fist, so if you drop it you know its coming and you can throw it out."