The ultimate upper-body strength test, this three-part kettlebell complex will primarily work your shoulders and obliques, while stretching out the hips.

The clean to press is a familiar movement, but the windmill’s a little less celebrated – for no good reason.

Regular practice will build rock-strong shoulder stability as you learn how to keep the weight locked overhead, and you’ll get an unrivalled stretch across your hips and chest.

Reps and sets

  • Start light, to nail the movements.
  • Begin with 5 reps each side, for 3 sets.
  • Work up to 3 sets of 10 reps.

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How to do a kettlebell clean to press to windmill:

  1. Hold a kettlebell by the horns.
  2. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder.
  3. Rotate your wrist as you do so, so that the palm faces forward.
  4. Press the kettlebell over your head, locking out your arm.
  5. Initiate the windmill by angling both feet 45 degrees away from the arm holding the kettlebell.
  6. Push the hip under the kettlebell back, extend your leg as tall as it will go and keep a bent knee on your front leg.
  7. Use your free arm as a guide, moving your hand down your straight leg as you lower as far as mobility will allow – do not compromise form.
  8. Reverse the movement to return to standing.
  9. Lower the kettlebell back to the ground, then repeat.