The Kettlebell Bent Press

The Kettlebell Bent Press: Clean kettlebell and rack it on the side. Bend away from the kettlebell until the elbow is locked, Stand up in a safe manner of your choice until you fix the kettlebell overhead

  • Leaning back is not allowed
  • The upper arm must stay in contact with the lat on the way down
  • The elbow must be fully extended before standing up
  • The shoulder may not shug

The Kettlebell Windmill

The Windmill: Not an exercise in spinal torsion, it's a simultaneous hip hinging and spine rotation Promotes strength and flexibility of the shoulders hips and back.

  • Snatch the kettlebells overhead
  • The movemnet is spine rotation plus hip flextion rather than spine torsion
  • The back leg is straight
  • Most of the weight is on the back leg
  • The front knee is soft and tracks the foot
  • There is no spine flexion or torsion
  • The elbow stays locked, the shoulders stay packed

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