Hi everyone, my name is Troy Anderson, I am the owner of Anderson Training System, a fitness coaching business located here in Tempe, Arizona. What I am going to do is I am going to share with you a little bit of an advanced version of the windmill. Wind Mill is an awesome total body movement, exercise. It works on core, it works on the integration between your hips and the translation of force between your core and today we are actually using two kettlebells to perform the windmill. The real basic techs of performing a windmill are we are going to operate -- I am going to actually hold the kettlebell and do windmill in my right arm. I am going to turn my feet away. I am going to have about hips withstand my feet. So I don't want to be too wide and I have my hip withstand to turn nice and flat. I am going to push back into my right hip, real forward here. I am going to keep this right leg straight so I am not bending down.
I can bend my front leg or my left leg a little bit, that's fine. And then what I am going to do is I am going to do is, I am going to start with kettlebell nice here extended on my right arm. I will have my eyes up on the kettlebell and then as I get moving into this movement, I am going to just let my hand slide down my leg towards the other kettlebell. For first couple of reps, I am just going to slide down and touch the other kettlebell. And then from the subsequent ones therefore I am actually going to lift it up. So, I am going to show you a couple of repetitions here.
I am going to start to go over my head, pushing back into the hips, sliding down, touch, push back through or actually my hamstring, my glute, my hip or my right hip. That was kind of what has helped me move back up, I am not lifting myself with my trunk. Although my trunk is getting a lot of work here. Touch, push through and backup. Okay, now I am going to go ahead and make a little more complex and I am going to go ahead and grab it. let's just go back there. What you feel as you get a little bit off -- I got a little bit off balance on that last repetition. I actually tried to put more weight on my front foot. Actually you want to try to avoid that and push into your back.
Let's take a little bit of a different look here for you at it, so you can see just a slightly different perspective and see how my backside hip is moving. So arm extend, eyes on kettlebell, hand go down leg, good proper foot steps and feet turned to my left, pushing back. Eyes on the kettlebell the entire time. That's a really good rep there, nice and watch through, pushing my hip back and back up. There is one -- let's take a look at one more to see, get a real good look at things. Straight, push it back, grab the bell all the way up.
And that's the advanced version of the kettlebell windmill. Awesome drill for the body. Make sure you have to really concentrate on what you are doing, gives a nice work for your core and your back side hip is really do a lot of work there. Something is really going to help those people to have a little bit of discrepancy and a little bit of fore movement will help you. Start with little bit lighter weight, I have started with really light weights here today, about a couple of 12 kilo kettlebells, but those will be plenty for you to start with and don't get too ambitious with the weight load initially. Work yourself into good proper technique and then move on from there.
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