Kettlebell Windmill

  • Begin standing with your feet slightly wider than hip distance apart.
  • Rotate your left toes outward and raise your right arm above your head, keeping your eyes trained on the weight.
  • Shift your hips to the right. Don't let your pelvis swing behind you as you move into the sassy position.
  • As you shift your hips right, your weight will shift to the right, too. You should feel about 60 percent of your weight in your right foot.
  • Lower your torso toward the floor, so the kettlebell hovers just off the floor.
  • Keep your body as flat as possible, with the ankles, hips, and shoulders in one plane. This position feels a lot like a tight Triangle pose in yoga.
  • Keep your torso still as you bring your left hand to your left shoulder in a biceps curl.
  • Keeping your left arm bent and your right arm pointing to the ceiling, come to standing position. Imagine your waist doing all the work to move your torso upright.
  • Shift your pelvis back to center once again to distribute your weight evenly between both feet.
  • Complete the rep by bringing your left arm overhead, working your shoulder. Lower your left arm down to return to starting position, and repeat.
  • Do three sets of eight to 10 reps on each side.

Follow our step-by-step tutorial of the windmill to learn the subtleties of the exercise. Don't worry if you don't have kettlebells — you can use dumbbells, too.

Photos: Susi May

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