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Kettlebell Windmill With Free-Hand Leg Slide

IntermediateStrengthTier T3

Hold a kettlebell locked out overhead with the feet turned out. Shift the hip to the side and slide the free hand down the leg toward the floor, eyes on the bell.

Targets: Lumbar Spine

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

kettlebells

Home Options

  • kettlebell

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand with the kettlebell pressed overhead in one straight arm.
  • Turn the feet 45 degrees away from the bell arm.
  1. He stands tall with the kettlebell locked straight overhead in his right arm, feet planted and turned 45 degrees to the left, his free arm hanging at his side and his eyes up at the bell.

    Step 1 of 5

    Extend the bell arm straight overhead and turn the feet 45 degrees away.

  2. He pushes his right hip out to the side and hinges: the bell still locked overhead, his left hand starting down the inside of his left leg, his eyes fixed on the bell.

    Step 2 of 5

    Shift the hip to the side and begin the bend.

  3. He has hinged deep: his left hand slid down toward the inside of his left ankle, his right hip fully shifted, the right arm still vertical with the bell overhead and his eyes locked on it.

    Step 3 of 5

    Slide the free hand down the leg toward the floor, eyes on the bell.

  4. He rises back toward standing: the hip drawing back under him, the left hand lifting from the leg, the right arm still locked vertical and the eyes on the bell.

    Step 4 of 5

    Drive back up to standing with the bell still locked.

  5. He stands tall with the kettlebell locked straight overhead in his right arm, feet planted and turned 45 degrees to the left, his free arm hanging at his side and his eyes up at the bell.

    Step 5 of 5

    Extend the bell arm straight overhead and turn the feet 45 degrees away.

Safety Information

Keep the bell arm locked and vertical throughout; the bend comes from the shifted hip, not from leaning the shoulder. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. The eyes stay on the kettlebell; move slowly enough to keep the bell stacked. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.