Basic kettlebell windmill ,will work core,abs, and butt and legs while adding strength, coordination and endurance.
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Hi everybody, my name is Troy Anderson, I am the owner of Anderson Training System, a fitness coaching business located here in Tempe, Arizona. All I am going to do is I am going to share with you a really solid, awesome, core and total body kettlebell lift today called the windmill. I am going to show you a kind of a introductory version of this and now I am going to show you some another stuff later on. Windmill is an awesome drills used to help people really educated, learn how to use their body and also helps us learn how to move our core in kind of a rotational aspect. Normally the Windmill will start with a kettlebell up over head. Today, we are actually I want to start with a introductory version of this which is going to be -- we are going to have the kettlebell down between our legs. We are actually going to turn kind of this around in a way, turn our feet away from -- my hand is free which is normally would be a kettlebell over our head and this is going to help us easing. This is especially for those who have never done this type of movement either a Windmill and do a bench press, not to confuse you too much before. In this instance, we are actually going to start with the kettlebell just on the floor. Now what we are going to do is point our feet away from the hand that we are going to be having above our head and then what we want to do is as we move our body down, we are going to keep the backside leg stretched push back into our hip. We are going to allow this hand to slide right down our leg as such. So here is what it kind of looks like without any kettlebell involved to it. I am just going to do, reach down and touch the bell that's on the floor reaching my feet and then I am going to come back up. So arm above head, straight back side lays here, the front leg can be bent a little bit. We don't want to be real wide spaced, so that just kind of makes this allows us to cheat into the movement and not get full value. So here arm up, pushing up the back door, touch and then come up and around. You must try to make most of the movement in exercise occur from the hip and the rotation of the hip through and then to push back as well. So here we go again, pushing back, touch and then up and through. You don't want to really try to lift our trunk up as such or yank. What we are going to do is again, pushing back into that hip, touch and then up through. As you get a little bit better at this, a little more comfortable what you can do, is just go ahead and reach, touch, grab, push through that and then back up. Push it back down, nice to control and then release back to your start position. So that was kind of your introductory version of the Windmill. Again to help quick teaching point before we wrap up and I will give you one more quick demo. You wan to turn your feet away from the hands pointing the up, you want the kettlebell right between in your legs. Feet not too wide apart, you want pretty normal, hip width wide. And all you are going to do, eyes on the kettlebell, our hand and allow other hand to slide down the backside leg. We don't want to bend your legs down. We are actually going to push our hips back, kind of what I call back out to back door. My left hand is moving up around and I have got down to touch, touch, come up and through. We are not yanking or moving, we are just going to push through our heels and squeeze our cheats. So, again back, there. Nice and control, move all the way down. So, that's been our introductory version on the kettlebell Windmill. Hope you enjoyed this. If you like this video or like to read some articles like and have some more information coming your way, please stop by our web-site www.andersontrainingsystems.com
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