Kettlebell - Double Windmill
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Abdominals Hamstrings Shoulders Glutes Triceps Strength Kettlebell 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. Place a kettlebell by your left foot. 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. Pick up the kettlebell on the floor by your left foot. Pause briefly. Inhale during this movement. Slowly return to the starting position. Replace the kettlebell by your left foot and reverse your motion until you have returned to the starting position. Exhale during this movement. Repeat for the required number of repetitions. Stand upright with your feet shoulder-width apart. Place a kettlebell by your right foot. Grasp a kettlebell in your left hand and press it overhead while exhaling. Lock your right 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. Pick up the kettlebell on the floor by your right foot. Pause briefly. Inhale during this movement. Slowly return to the starting position. Replace the kettlebell by your right foot and reverse your motion until you have returned to the starting position. Exhale during this movement. 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.
Step 1
Stand upright, a kettlebell beside your left foot. Grasp a kettlebell in your right hand and press it overhead.
Stand upright with your feet shoulder-width apart. Place a kettlebell by your left foot. 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.
Step 2
Move your butt to the right, with a 40 degree angle with the feet to the left. Pick up the kettlebell by your left foot. Pause.
Bend by pushing the butt to the right. Make a 40 degree angle with the feet to the left. Pick up the kettlebell on the floor by your left foot. Pause briefly. Inhale during this movement.
Step 3
Return to the starting position while exhaling.
Slowly return to the starting position. Replace the kettlebell by your left foot and reverse your motion until you have returned to the starting position. Exhale during this movement. Repeat as required.
Step 4
Stand upright, a kettlebell beside your right foot. Grasp a kettlebell in your left hand and press it overhead.
Stand upright with your feet shoulder-width apart. Place a kettlebell by your right foot. Grasp a kettlebell in your left hand and press it overhead while exhaling. Lock your right elbow. Place your right hand behind your lower back. This is the starting position.
Step 5
Move your butt to the right, with a 40 degree angle with the feet to the right. Pick up the kettlebell by your right foot. Pause.
Bend by pushing the butt to the left. Make a 40 degree angle with the feet to the right. Pick up the kettlebell on the floor by your right foot. Pause briefly. Inhale during this movement.
Step 6
Return to the starting position while exhaling.
Slowly return to the starting position. Replace the kettlebell by your right foot and reverse your motion until you have returned to the starting position. Exhale during this movement. Repeat as required.