intermediate · kettlebells
Advanced Kettlebell Windmill
Molino con Kettlebell Avanzado
intermediatekettlebellsCore (Rotation)isolation
3
Sets
8-12
Reps
4-1-1
Tempo
Muscles Worked
abdominalsgluteshamstringsshoulders
Instructions
- Clean and press a kettlebell overhead with one arm.
- Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell.
- Lower yourself as far as possible.
- Pause for a second and reverse the motion back to the starting position.
Instrucciones(ES)
- Limpia y presiona una kettlebell sobre la cabeza con un brazo.
- Manteniendo la kettlebell bloqueada en todo momento, empuja la cadera hacia el lado de la kettlebell. Mantén el brazo libre detrás de la espalda y gira los pies a 45 grados respecto al brazo con la kettlebell.
- Baja lo más posible.
- Haz una pausa de un segundo e invierte el movimiento hacia la posición inicial.
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