Kettlebell Snatch to Windmill
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
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.