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.
How to do a kettlebell clean to press to windmill:
- Hold a kettlebell by the horns.
- Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder.
- Rotate your wrist as you do so, so that the palm faces forward.
- Press the kettlebell over your head, locking out your arm.
- Initiate the windmill by angling both feet 45 degrees away from the arm holding the kettlebell.
- 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.
- 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.
- Reverse the movement to return to standing.
- Lower the kettlebell back to the ground, then repeat.