Advanced Kettlebell Windmill
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![Exercise Advanced Kettlebell Windmill](https://atletiq.com/content/exercises/532/male_1.jpeg)
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General info
Force type
Exercise type
Mechanics type
Level
Targeted muscles
Abs (look at the image)
Accessory muscles
Shoulders, Hamstrings, Glutes
How to perform exercise
- Clean and press a kettlebell overhead with one arm.
- Keeping 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.
- Lower yourself as far as possible.
- Pause for a second and reverse the motion back to the starting position.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Abs, and auxiliary muscles: Shoulders, Hamstrings, Glutes
![What muscles work in the exercise Advanced Kettlebell Windmill](https://atletiq.com/panel/cache/exercises/532/male/muscles_all.jpg)
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
---|---|---|---|---|
Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «Advanced Kettlebell Windmill » with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Advanced Kettlebell Windmill
Author: AtletIQ: on
Advanced Kettlebell Windmill — The benefits of exercise, how to properly perform and how many sets to do..
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