The windmill is a great exercise for developing shoulder stability, core strength and flexibility. There are many different versions of the windmill taught by different instructors but the one we will go for is the full, cross body windmill.

The windmill: The bell should be cleaned to the racking position and then pressed to overhead. With the bell in the right hand, turn both feet so that they are pointing to the left. Push the right hip out in an exaggerated, deliberate movement.

The left hand should then be placed on the right thigh and 'walked' down the leg, across the right foot and to the middle of the floor between your feet. As you bend at the waist, both knees should remain locked with legs straight and you should turn your head to look at the bell which should be held vertically throughout.

The left hand should then be walked back across the right foot and up the leg until the body is upright again. You will need a strong core for this movement. This is not an easy exercise and will take some practice!

Swap hands and repeat.

The snatch requires excellent co-ordination with explosive power. A difficult yet when perfected, highly effective exercise.

The snatch: lifting phase. The starting position is the same as the regular clean with the bell in front of the body. Swing the bell back between the legs and drive the bell forwards using the hamstring and posterior chain. The drive must be strong to drive the bell over the horizontal. As the bell reaches the horizontal it must be moved onto the forearm before being taken overhead. There are two options for doing this. The first option is to twist the hand, taking the bell around the wrist and onto the forearm. The second is to 'punch through' the bell as it moves towards the overhead position. As the bell reaches the 10 o'clock position the hand should be sharply punched forward forcing the bell onto the forearm.

The bell must be on the forearm before it reaches the overhead. Letting the bell flip over at the top of the movement will result in the bell coming crashing over onto the forearm!

The snatch: lowering phase. Drop the bell back to the racking position before pushing it back out in front of you as per the clean.

Variations:

Alternate snatch

Double snatch

Clean and jerk: lifting phase. The clean and jerk is a progression from the regular clean. The drive comes form the hamstring as per the regular clean and is brought into the racking position. The difference is that as soon as the bell is brought in and touches the bicep it is immediately driven upwards and overhead. It is essential that the bell is not allowed to rest on the bicep. It must be one continuous movement from the start of the swing to the lock out overhead.

Clean and jerk: lowering phase. Keeping the core engaged throughout, the bell should be first lowered back to the racking position before being pushed out as per the regular clean.

Variations:

Double clean and jerk

 Exercise of the month - January 2010.

TGU: start position. Lie flat on your back with the bell in one hand extended vertically.

TGU: lifting phase. With the bell in your right hand the right leg should be placed at 45° to the body with knee bent and foot firmly planted to the floor. Left leg should be flat on the floor at 45° to the body with the left arm flat on the floor straight out at a right angle to the body.

The first part of the movement should be to lift your body form the floor and twist up so that you are leaning on your left hand.

The second stage is to lift the hips from the floor.

Then bring the left leg back through to the kneeling position. From here you should now be able to push yourself up to standing.

TGU: lowering phase. Reverse the movement until you are back flat on the floor, pass the bell around the top of the head – NOT over the face – and repeat with the bell in the left hand.

Variations:

Jump to squat TGU

All rights reserved. Liam O'Brien © 2010 www.liamobrien.co.uk / www.pontefractkettlebells.co.uk