Скачать или смотреть Half Kneeling Windmill

Set-up:
Begin in a half kneeling position (one knee down, one foot forward) and hold a kettlebell overhead on the same side as the leg that is forward. Squeeze arm in towards ear while trying to relax shoulder down away from ear.

Execution:
Drive hips back on the same side holding the kettlebell.
Reach toward the ground with free hand.
When the hand touches the ground, if you have enough mobility in your hips to continue, reach the elbow to the ground.
Keep upper arm locked and pressing towards the ceiling throughout the movement.
Return to start position.
It can be helpful to look at the bell throughout the entire movement.