Advanced Kettlebell Windmill

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: Hamstrings,Shoulders,Glutes
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Works mainly the obliques. 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.

AOS Kettlebell 2-Hands Anyhow

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: Biceps,Shoulders
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Squat as low as possible to bring the lower kettlebell to your chest. A lower squat will require less of a bicep curl. Take this drill nice and slow.

Double Kettlebell Windmill

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: Hamstrings,Shoulders,Glutes
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Works mainly the obliques. Place a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell. Lower yourself until you can pick up the kettlebell next to your front foot. Pause for a second and reverse the motion back to the starting position.

Kettlebell Figure 8

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: Hamstrings
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Works the obliques and your core. Place one kettlebell between your legs and take a comfortable stance. Bend over by pushing your butt out and keeping your back flat. Pick up a kettlebell and pass it to your other hand between your legs. Go back and forth for several repetitions.

Kettlebell Figure 8 To A Hold

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: Biceps,Hamstrings
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Just like the figure 8, except add an explosive pull to a hold in the standing position. Always drop the bell from the top position BETWEEN your legs... not to the outside (which would likely end badly for one of your knees).

Kettlebell Pass Between The Legs

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Works the obliques and your core. Place one kettlebell between your legs and take a comfortable stance. Bend over by pushing your butt out and keeping your back flat. Pick up a kettlebell and pass it to your other hand between your legs. Go back and forth for several repetitions.

Kettlebell Turkish Get-Up (Lunge style)

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: Quadriceps,Calves,Shoulders
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Lie on your back and floor press a kettlebell to the top position. Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non- working arm to assist you in driving forward to the lunge position. While looking up at the kettlebell, slowly stand up. Reverse the motion back to the starting position and repeat.

Kettlebell Turkish Get-Up (Squat style)

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: Quadriceps,Calves,Shoulders
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Lie on your back and floor press a kettlebell to the top position. Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non- working arm to assist you in driving forward to the bottom position of an overhead squat. Looking up at the kettlebell slowly stand up. Reverse the motion back to the starting position and repeat.

Kettlebell Windmill

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: Hamstrings,Shoulders,Glutes
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Mainly works the obliques. Clean and press a kettlebell overhead with one arm. Keeping the kettlebell locked out at all times, push your hip out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the kettlebell. Lower yourself until you can touch the floor in the opposite direction. Pause for a second and then reverse the motion back to the starting position.

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