The low windmill is an excellent whole body movement that builds a strong back as well as the abs (particularly the obliques), arms and shoulders - all with a bonus of working on balance and stability. Practice this move with a lighter weight (for example, 10 lbs for women and 20-25 lbs for men) to get your form down before going to a heavier weight. You can also use a dumbbell, if you don't have a kettlebell, although the movement may not be the same - the center of gravity lies in a different place in a kettlebell as opposed to a dumbbell.
- Hold a medium kettlebell or dumbbell in the right hand, turning the right toes out and the left toes forward, almost like you're standing on a surfboard.
- Take the left arm straight up and lean to the right, kicking the left hip out and bending the right knee as you lower the weight towards the floor.
- At the bottom of the movement, make sure you aren't collapsing over the leg and that the left arm is straight. Look up at your left hand for more of a challenge.
- Straighten back to start, keeping the left arm up.
- Repeat for 8-16 reps before switching sides, completing 1-3 sets.