Kettlebell Overhead Windmill (modified)

Target Body Part: Core and Upper Body

Primary Muscles: External and Internal Obliques/ Rectus Abdominis
Secondary Muscles: Deltoids/ Pectoralis Major/ Supraspinatus/ Trapezius/ Serratus Anterior
Equipment Needed: Kettlebell

Performance Points:

Standing upright, extend arm with kettlebell overhead.
As you engage your core (pulling your bellybutton towards your spin), shoulder away from your ear (engaging scapular stabilization), begin to slowly bend at the hip in the opposite direction from the kettlebell.
As you bend slowly, keep shoulders in line without internally or externally rotating through the hips.
When you’ve hit your end range, hold for 1-2 seconds and begin to slowly pull up (using your oblique muscles) to starting position.

IMPORTANT: Keeping the core engaged throughout the workout to help support the low back.

Reps/Sets:

Include this exercise to improve core strength as well as shoulder stability.
Complete 8-12 repetitions with a heavier KB (Strength) / 20+ repetitions (endurance) with a lighter KB. Can also do exercise for time ie. 20 sec work, 10 sec rest.

Modifications:

Beginner: Keeping within a shallow range of motion – once you feel comfortable with the positioning you can side bend down further.
Advanced: Increase the weight of the KB.