The kettlebell is held overhead as before with a straight arm and wrist and then you reach down towards the floor with the opposite hand.
The ultimate goal is to reach the opposite ankle with the hand while keeping both legs straight.
However, for the beginner achieving this full position can be very challenging both on the shoulder as well as the flexibility through the back and hamstrings.
IN the video below, Marcus Filly performs the windmill in a bottoms-up position. For the regular version simply grip the handle and let the kettlebell rest on the back of your forearm.
Modifications can be made to help progress the exercise:
- Practice first without the kettlebell
- Keep the one leg straight while slightly bending the other leg
- Reach down with straight legs between the feet as far as possible without bending the knees
- Progress towards the opposite ankle
General Strength – Reps and Sets
For strength building sets, athletes can perform lower repetition ranges for more sets.
- 4-6 sets of 3-5 repetitions, resting 2-3 minutes
Movement Coordination – Reps and Sets
Muscle hypertrophy can be accomplished by adding training volume (more reps), time under tension, and/or training towards fatigue.
- 3-5 sets of 5-8 repetitions, resting 1-2 minutes
Muscle Endurance – Reps and Sets
Some lifters may want to train greater muscle endurance (for sport), in which higher repetition ranges and/or shorter rest periods are recommended.
- 2-3 sets of 12+ repetitions, resting 60-90 seconds between (this is highly sport specific)
- Chargers Portrait June 11 2019: Photo courtesy of CrossFit Inc.