Let’s Get Technical: Kettlebell Windmill

We’re back once again for to bring you another blog in our Let’s Get Technical series. This week we’re going to take a look at Kettlebell Windmills, this exercise will improve you joint movement and mobility, strengthen your core and hit deep inside your shoulders. One of our personal trainers at Elevate.

How it’s done

Set Up

• Feet somewhere between hip and shoulder width apart
• Kettlebell above head with elbow locked out

Down Phase

• Laterally push hip towards loaded side
• Push bum back and fold forward as you slide your opposite arm down your leg
• Rotate the torso and keep an eye the kettlebell as you descend 

Muscles Action

• Eccentric loads through posterior chain.
• Isometric loads through the entire posterior and anterior chain controlling the body’s posture and controlling the kettlebell.

Up Phase 

• Reverse the movement sliding your hand back up the leg

Muscles Action

• Concentric loads through posterior chain.
• Isometric loads through the entire posterior and anterior chain controlling the body’s posture and controlling the kettlebell.

Advice

• Don’t go to heavy whilst learning, try building up to the weights slowly after getting the technique down.
• Always keep an eye on the kettlebell, keeping the weight safely and straight is the key to this exercise.
• Only go a low and do what you can control, you will be able to handle more weight after practice.

Dan Cumberworth

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If you want to learn more about Elevate Fitness, come along to one of our fitness classes or get one-to-one support from our personal trainers, such as Dan!