Windmill and Get-Up
Six weeks on the two kettlebell skills: get-ups and windmills, twice a week, slow and overhead.
- Weeks
- 2 6 weeks · with a trainer
- Days a week
- 2
- Level
- Intermediate
- Gear
- One light kettlebell, floor space and headroom to stand with it locked out overhead.
The sessions Two days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Get-Up Day
- Turkish Get-up 3 × 2 each
- One-Arm Kettlebell Press 3 × 5 each
- Kettlebell Windmill 2 × 3 each
- Overhead Triceps Stretch 2 × 30 sec each side
- Child’s Pose 2 × 45 sec
One get-up at a time, eyes on the bell the whole way up and the whole way down. Rest until you are ready to be slow again.
Day 2 Windmill Day
- Kettlebell Windmill 3 × 5 each
- Turkish Get-up 2 × 1 each
- Kettlebell Floor Press 3 × 8 each
- Chest Opener 2 × 30 sec
- Upper Back Reach 2 × 30 sec
Windmills: the bell arm stays locked and vertical — the hips slide back and the free hand travels down the leg. Come up the same way you went down.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
Get all 6 weeks free with a trainer.
Ask your trainer
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