Super set 2 Dynamic strength
Use your core to prevent the weight pulling you out of position
2A WINDMILL HOW
Start with the weight above your head and your feet wider than shoulder-width apart. Your weight distribution should be biased towards the side that’s holding the bell. Keeping your eyes on the bell, lower your torso until your hand touches the floor.
“Windmills look intimidating but they’re well worth doing – they’re excellent for building core and shoulder stability because they require a lot of control,” says Turner. “They also give you a good hamstring stretch.”
2B FIGURE OF EIGHT HOW
Move the kettlebell backwards between your legs from one hand to the other. Take it behind and outside your leg to repeat the movement, this time passing the bell back with your other hand. Aim to make the whole movement as smooth as possible.
“This is a great core conditioning exercise, requiring you to stabilise the whole of your core using the ballistic movement of the kettlebell around your body,” says Turner. “This will have a beneficial effect during explosive movements.”