The low windmill is a great exercise and skill that we fine tuned at the workshop last weekend with Jason C. Brown of Kettlebell Athletics. When performing the movement, remember these components:

• Stand with both feet pointed in the same direction about 45 degrees – for this example let’s say pointing left. Position the bell on the floor along side the arch of the left foot. Handle at same angle of foot.
• The right hand goes straight up over the body and stays upright over the body fully extended.
• Shift most of your body weight into the right leg by pushing back your hips. Let the left arm move toward the ground grabbing the bell at the handle.
• Eyes stay directed up at right arm overhead.
• Stand with the bell by activating the right glute muscle.
• Reverse the movement to go back down.
• Middle stays strong and in control.