Advanced Kettlebell Windmill

How to do it

1. 01Clean and press a kettlebell overhead with one arm.
2. 02Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell.
3. 03Lower yourself as far as possible.
4. 04Pause for a second and reverse the motion back to the starting position.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.