WARNING: Advanced Kettlebell Exercises Should NOT be Attempted until You've Mastered ALL the Basic Kettlebell Exercises

Windmill
Works: Strength; Flexibility; Shoulder, Hip, Back Resilience; Strength Stretching

• Step 1: Bring Kettlebell Overhead with a Snatch or Clean and Press.
• Step 2: Turn Feet Approximately 45 degrees away from the Kettlebell with Front, Unloaded Foot Turned Out a Little More.
• Step 3: Hinge Forward at Your Hips and Lift Your Pelvis on the Side under the Kettlebell (Find Space in Your Hip Joint).
• Step 4: Elongate Your Spine, Then Rotate It toward the Side under the Kettlebell; Elongate/Spread Your Collarbones to Open Your Chest; Elongate Your Arms away from Each Other; Reach Down the Inner Side of Your Loose, Front Leg Toward the Ground; Reach as close to the floor between your feet as possible; Sigh of Relief at the Bottom to Go Further. Your upper arm/shoulder rotates completely in its socket on the way down and the opposite way on the way up while constantly pulling the shoulder/arm into your shoulder socket.
• Step 5: Tighten Abs and Glutes under the Kettlebell to Come Up.

Front Squat
Works: Leg Strength and Flexibility; Abdominal Pressurization

• Step 1. Clean a Pair of Kettlebells; Move Feet Closer Together.
• Step 2. Squat Below Parallel to Rock Bottom with Heels Planted.
• Step 3. Pause at Bottom.
• Step 4. Breathe in and Pressurize Abdomen.
• Step 5. Keep Back Straight.
• Step 6. Stand and Breathe out as Rise.
• Step 7. Drop and Clean Kettlebells between Reps.

Bent Press
Works: Every Muscle in Body; Shoulder Flexibility & Resilience; Lats; Balance; Timing; Coordination; Endurance

• Step 1. Clean the Kettlebell Outside Your Body so Your Elbow Is Back on Your Side
• Step 2. Keep Your Upper Arm/Tricep in Contact with Your Lat
• Step 3. Bend/Hinge Forward and Sideways ('Crawl'/Squat) Under/Away from the Kettlebell Until Your Elbow Is Locked
• Step 4. Suck/Pull Your Shoulder into Its Socket at the Sticking Point Near the Bottom; Twist Your Shoulder Away from the Kettlebell and Elongate Your Arm
• Step 5. Flare Your Lat and Let the Kettlebell Rise on Your Lat with Your Forearm Supporting the Weight
• Step 6. Stand Until the Kettlebell is Overhead

Crush Curl
Works: Biceps; Pecs; Conditions Shooting Muscles

• Step 1. Stand with Slightly Flexed Hips and Crush the Kettlebell between Your Palms
• Step 2. Curl It to Your Forehead
• Step 3. Extend Your Elbows Completely at the Bottom of Each Rep

Swing Flip Squat

• Step 1. Swing the Kettlebell in a Tight Arc and Flip it Towards You in Front of Your Face
• Step 2. Catch the Kettlebell with Both Hands and Drop into a Below Parallel Squat (NOT a Full Squat)
• Step 3. Stand and Drop the Kettlebell
• Step 4. Catch the Handle with Both Hands; Swing It Back and Up; Repeat

Double Bent Row

• Step 1. Begin in the Deadlift Position with Weight on Heels, Shoulders Pinched Back, and Looking Forward
• Step 2. Hinge at the Hips
• Step 3. Inhale; Exhale and Pull/Drive Elbows Straight Back and Up with the Kettlebells toward Your Hips
• Step 4. Lower the Kettlebells in the Reverse Arcs and Stretch Your Lats

One Arm Row

• Step 1. Begin in the One Leg Deadlift Position
• Step 2. Pull (One Arm Row) the Kettlebell in an Arc toward Your Hip on the Same Side
• Step 3. Lower the Kettlebell in the Reverse Arc and Stretch the Lat on the Same Side

One Leg Deadlift
Works: Hamstrings, Ankles, Glutes, 'Rooting'

• Step 1. Hinge at Your Hips, Putting Your Lower Ribs of Your Working Side on Your Thigh (Your Knee is Bent a Little at the Beginning of Your Pull)
• Step 2. Upper Back is Slightly Rounded with You Looking Down at the Deck
• Step 3. Push Your Butt Up and Back
• Step 4. Grab the Kettlebell Handle; Take a Breath; Tighten Your Whole Body; Grip the Deck Hard with Your Toes; Keep the Muscles around Your Ankle and Bottom of Your Foot Tight; Press Down into the Deck Hard; Lift with Your Glutes and Hams
• Step 5. Stand - Lock Out Your Hip and Cramp Your Glutes Hard; Replace Kettlebell on Floor
• Step 6. Switch Legs and Repeat on Your Other Side

Double One Leg Dealift Row

• Steps 1 ' 3: As Above
• Step 4: As Above; Lift Both Kettlebells to your chest with Your Glutes and Hams
• Step 5: Lower the Kettlebells back almost to the floor
• Step 6: Stand - Lock Out Your Hip and Cramp Your Glutes Hard
• Step 7: Return the Kettlebells to the floor; Switch Legs and Repeat on Your Other Side

Tactical Lunge
Works: Quads and Glutes

• Step 1. Hold Kettlebell in Your Right Hand with the Handle Parallel to Your Shoulders
• Step 2. Step Back with Your Right Foot Until Your Right Knee Brushes the Deck, Keeping Your Feet on Railroad Tracks
• Step 3. Pass the Kettlebell under Your Left Knee to Your Left Hand
• Step 4. Spring Up By Digging in Your Forward Heel
• Step 5. Step Back with Your Left Foot and Repeat on Your Left Side

Dragon Walk
Works: Quads, Glutes, Hams

• Step 1. Hold the Kettlebell Close to Your Chest with the Handles Down
• Step 2. Step Forward and to Your Right Side with Your Right Foot Turned Out and Your Left Knee Brushing the Deck Behind Your Right Heel
• Step 3. Come Back Up and Step Forward and to Your Left Side with Your Left Foot Turned Out and Your Right Knee Brushing the Deck Behind Your Left Heel; Repeat

Renegade Row
Works: Shoulders; Pecs; Forearms; Grip; Core

• Step 1. Pushup Position on Balls of Feet with Each Hand Gripping the Handle of a Kettlebell
• Step 2. Tense Your Whole Body Keeping It Flat as a Board with Tight Glutes
• Step 3. Push Down Hard Against One Kettlebell While Pulling the Other Up to Your Chest While Keeping Your Shoulders Squared
• Step 4. Repeat on Your Other Side

Bear Crawl
Works: Abs; Glutes; Lats; Obliques

• Step 1. Pushup Position with Each Hand Gripping the Handle of a Kettlebell
• Step 2. Lean on One Kettlebell and 'Step' Forward with the Other
• Step 3. Drag Your Body Forward Then Step with the Other Kettlebell

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