Part XIV · Kettlebell exercises
Windmill
Hinge to the floor with one bell locked overhead. Hip mobility, thoracic rotation, and shoulder stability in one demanding movement.
Part I
Become capable of going anywhere, anytime.Part II
Move well through the worldPart III
How you train for it
Part IV
Keep movingPart V
The body at work
Part VI
Make it a practice
Part VII
Nutrition for endurance athletesPart VIII
Choose a challengePart IX
Running workoutsPart X
Swim workoutsPart XI
Swim drillsPart XII
Cycling workoutsPart XIII
Kettlebell routinesPart XIV
Kettlebell exercisesPart XV
Yoga routinesPart XVI
Yoga posesPart XIV · Kettlebell exercises
Hinge to the floor with one bell locked overhead. Hip mobility, thoracic rotation, and shoulder stability in one demanding movement.
This is precision work. Use a bell you could hold overhead all day.
Press one bell up, arm vertical, shoulder pulled down into your back. Your eyes go to it and stay there.
Feet about shoulder-width, both turned roughly 45 degrees away from the loaded arm. The leg under the bell is your back leg; the other is your front leg.
Most of you stays over the loaded side, and that leg stays straight. This is what makes it a hip movement rather than a side bend.
Send the loaded-side hip behind you and slide your free hand down the inside of your front leg, chest staying open.
Stop the instant the overhead arm tips off vertical. That's your depth. Depth is never the goal here.
Reverse the same path with your hip driving you upright, then bring the bell down to your shoulder before setting it down.