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Kettlebell Exercises


Updated January 21, 2010

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Kettlebell Low Windmill
Kettlebell Exercises
Paige Waehner
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.
  1. 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.
  2. 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.
  3. 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.
  4. Straighten back to start, keeping the left arm up.
  5. Repeat for 8-16 reps before switching sides, completing 1-3 sets.

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