Bottom-Up Kettlebell Windmill

Level: Advanced
Equipment: Kettlebell
Movement: Windmill · Standing
Tracks: Weight & Reps

Works

Obliques
Abdominals
Glutes
Hamstrings
Shoulders
Forearms

How to do it

Clean or press a kettlebell into a bottom-up position with the elbow bent about 90 degrees.
Stabilise the bell overhead with the upper arm vertical and the wrist stacked under the bell.
Turn your feet out at a 45-degree angle away from the working arm.
Push your hips back toward the side holding the weight.
Hinge at the hips while keeping your eyes on the kettlebell and the forearm vertical.
Lower your torso until your free hand touches the floor, or as far as you can while the bell stays balanced.
Drive your hips forward to return to the standing position.

Common mistakes

Letting the elbow drift out or the forearm tilt, which dumps the bell.
Rushing the descent or the return, causing the bell to wobble and fall.
Looking at the floor instead of tracking the weight overhead.
Squatting down instead of hinging the hips backward.
Allowing the ribs to flare out during the descent.
Using a load too heavy to balance, which defeats the purpose of the variation.

Safety

Use a lighter kettlebell than you would for a standard windmill and practise the bottom-up hold on its own before adding the hinge.

Bail out by stepping away and letting the bell fall rather than trying to catch it, and keep the area around you clear.

Avoid this exercise if you have existing shoulder instability or impingement issues, and stop immediately if you feel sharp pain in the lower back during the hinge.

Tips

Keep the forearm vertical and the wrist stacked under the bell so it sits like on a shelf.
Grip hard and keep the elbow tucked close to vertical rather than drifting out to the side.
Move slowly and pause at the bottom; any jerk will topple the bell.
Keep your eyes on the bell so your head and torso track the load.
Reduce the range of motion rather than sacrificing the balance of the bell.