Kettlebell Snatch to Windmill

Starting Position

• Stand with feet slightly wider than shoulder-width apart.

• Place a kettlebell on the floor between your feet.

• Hinge at the hips, keeping your back flat, and grasp the kettlebell handle with one hand.

Execution of Snatch

• Initiate the movement by forcefully extending the hips and swinging the kettlebell upward.

• Keep the kettlebell close to your body as it travels up; do not let it loop out.

• Punch your hand through the handle as the kettlebell reaches the top to lock it out directly overhead with your arm straight.

Execution of Windmill

• From the overhead locked position, turn your feet slightly away from the side holding the kettlebell.

• Keeping your legs straight (or with a minimal bend in the front knee), push your hips back toward the side holding the kettlebell.

• While keeping your eyes on the overhead weight, lower your free hand toward the floor along the inside of your lead leg.

• Hinge as far as comfortably possible, maintaining a vertical orientation of the arm holding the kettlebell.

• Reverse the movement by engaging your obliques and glutes to return to a standing, locked-out overhead position.

• Carefully lower the kettlebell to the floor or transition into the next repetition.