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Kettlebell Exercise: Double Windmill Single Rack

Kettlebell Exercise: Double Windmill Single Rack

Written by Onnit Academy

July 28, 2014
Updated May 16, 2016

Category: Fitness

Tags: Arms Core Exercise Kettlebell Shoulders

Summary

The Kettlebell Windmill is one of the most functional and iconic kettlebell exercises you’ll find. It requires strength, balance, mobility, and flexibility in order to perform it correctly. As with many kettlebell drills, the Windmill is also very flexible in terms of progressive variations. One of those variations is the Double Kettlebell Single Rack Exercise.

This exercise requires the same hip, leg, and shoulder mobility that a standard Kettlebell Windmill does, but surpasses it in core and shoulder strength requirements. Holding the kettlebell in the rack position as you bend at the hips encourages further core muscle engagement as well as arm and shoulder strength and endurance. This exercise will also help you prepare for the Windmill Kettlebell Anyhow.

Exercise Steps

Step 1: Double Clean a pair of kettlebells. Press one kettlebell and keep the other in the rack position.

Step 2: Once in position, turn your feet 45 degrees away from the kettlebell that is held overhead. While bending at the hips and keeping your back leg straight, lean towards the opposite foot of the kettlebell overhead (if the right hand is holding the kettlebell overhead, bend towards your left foot while keeping your right leg straight).

Step 3: Keep the kettlebell in the Rack Position as steady as possible by leaning your upper arm out from your body to ensure that the weight is cradled. Make sure to maintain a tight grip as the kettlebell begins to lean towards the ground. Seek to get your upper body parallel to the ground before reversing direction to stand back up.

Tips & Safety: If you are not completely comfortable performing the standard Kettlebell Windmill or the Double Kettlebell Windmill, you should not be attempting this drill. If it is your first time trying this exercise for the first time, start with a light weight.

Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.

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