Kettlebell Windmill Bottom Hand

1. Set up your stance: Stand with your feet shoulder-width apart, toes pointing slightly outward. Hold a kettlebell in one hand and press it overhead; the arm should be extended straight.

2. Position your feet: Turn your feet slightly toward the opposite side from the kettlebell. This will be your starting stance.

3. Initiate the movement: Start the movement by pushing your hips back toward the side with the kettlebell, and begin to lower the kettlebell towards the floor, keeping the extended arm in line with your ear.

4. Lower the weight: As you descend, slightly rotate your torso while keeping the kettlebell arm straight, looking up at the kettlebell.

5. Use your opposite hand: Keep the opposite hand trailing down along the inside of your leg as you bend at the waist and lower yourself as far as your flexibility allows. The non-weight bearing arm should be used as a guide during the movement.

6. Maintain leg position: Your legs should remain straight, but a slight bend in the knees is acceptable to accommodate your flexibility level.

7. Complete the repetition: Pause when you reach your maximum range of motion, and then reverse the motion, bringing your torso back to the upright position while maintaining the kettle of the bell overhead.

8. Repeat: Repeat the motion for the desired number of repetitions before switching the kettlebell to the opposite hand and repeating the steps for the other side.

Ensure you focus on maintaining a straight back throughout the exercise, move in a controlled manner, and use a weight that allows you to perform the exercise with proper form. This exercise is great for building core strength, flexibility, and stability. Always consider consulting with a fitness professional before beginning any new exercise regime, especially if you have pre-existing health conditions or concerns.

---