The Kettlebell Clean & Windmill Combo (video)

           I had a few people a while back request a video demonstrating the clean and the windmill with the kettlebell.

          The kettlebell clean is an a movement that essentially allows you lift the kettlebell from the floor into the rack position.  From the rack position you can perform a number of exercises such as presses, lunges, and front squats.  It is crucial that you master the hip hinge prior to cleaning the kettlebell so that you can utilize your powerful hips to lift the kettlebell verses your lower back or excessive knee bending.  The kettlebell clean will also help shape the arms, strengthen your core, and improve your posture.T

          The kettlebell windmill is a very advanced movement and I only recommend practicing this movement if you have been spending at least 6 months training with kettlebells with proper technique.  This movement is another version of a hip hinge but requires a high level of body awareness.  You will utilize your core to help stabilize the movement and avoid stretching the lower back, drastically improve shoulder stability while strengthening your arm muscles and encouraging a full range of motion within the shoulder joint.

          Part I is an instructional video about the kettlebell clean and an advanced movement known as the windmill.  After watching the first video put your technique to the test with the in Part II.

Part II- The Workout:

A Kettlebell Complex combining the following movements:

Clean/MP KB Presses/Windmill/1Arm Swing
5x Cleans
5xMP Presses
5x Windmills*
5x 1 Arm Swings
Hand Off and repeat on the other side.

          Perform each movement 5 times before you start the next movement. Once you have done each movement
hand off and repeat on the other side.  After you have completed both sides park the bell and rest for 30 seconds and then repeat.  Do a total of 3 sets per side.

          This workout consists asymmetry work (You are only using 1 weight vs. 2 and performing right vs. left side of body).  Make sure you keep your body under the bell, utilize pressurized breathing, keep the torso engaged and feet grounded.  Remember, linkage vs. leakage.  If there is one part of you that is weak and not connected to the movement then you will throw the whole exercise off. * If you are new to kettlebell training skip the windmill exercise.

 Feel free to leave comments and requests for future videos!  The videos can consist of but are not limited to kettlebells, yoga, strength training, and nutrition/supplementation.



XOXO,

Abby


Learn more:

"Top 3 Glute Exercises for a Stellar Bikini Booty (videos included)"

"The Synergistic Power of Yoga and Kettlebells"

"Effective Conditioning Workout For a Stellar Bikini Body (video)"

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