Kettlebell - Advanced Windmill

Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght

Abdominals Hamstrings Shoulders Glutes Strength Kettlebell Push Compound Gym

Purpose: This exercise strengthens the abdominal muscles.

Benefits: This exercise trains the deep core muscles.

Stand upright with your feet shoulder-width apart. Grasp a kettlebell in your right hand and press it overhead while exhaling. Lock your right elbow. Place your left hand behind your lower back. This is the starting position. Bend by pushing the butt to the right. Make a 40 degree angle with the feet to the left. Go as low as you can. Pause briefly. Inhale during this movement. Slowly return to the starting position. Exhale during this movement. Hold the kettlebell overhead in your right hand with your right elbow locked and your left hand behind your lower back. Repeat for the required number of repetitions. Stand upright with your feet shoulder-width apart. Grasp a kettlebell in your left hand and press it overhead while exhaling. Lock your left elbow. Place your right hand behind your lower back. This is the starting position. Bend by pushing the butt to the left. Make a 40 degree angle with the feet to the right. Go as low as you can. Pause briefly. Inhale during this movement. Slowly return to the starting position. Exhale during this movement. Hold the kettlebell overhead in your right hand with your right elbow locked and your left hand behind your lower back. Repeat for the recommended number of repetitions.

The abs can be divided into the abdominals themselves and the obliques. The obliques are the outer abs and are used in twisting movements. For the sake of exercising, the abdominals are sometimes divided into upper abs and lower abs (this is not a technical division but something for exercising). Both upper and lower abs are used in straight line ab exercises while the upper abs are also involved in twisting movements.