Kettlebell Half Kneeling Windmill

How to perform it

Step-by-step instructions

1. 01Kneel with one foot forward and press the kettlebell overhead on the side of the down knee.
2. 02Keep the working elbow locked, shoulder active, and eyes on the kettlebell as you brace the trunk.
3. 03Push the hips slightly toward the loaded side and reach the free hand toward the floor beside the front foot.
4. 04Rotate through the upper back and descend only as far as the kettlebell remains vertically stacked over the shoulder.
5. 05Drive through the hips to return upright, stabilize the bell, and complete the set before switching sides.