Kettlebell Windmill

Standing with feet shoulder width apart, press a kettlebell so it is extended vertically overhead, turn your feet slightly so they face away from the side the weight is held on. Keeping the weight extended, begin to reach down to the unweighted foot. As you do this keep the leg on the weighted side fully extended (knee stays locked out) bend the other knee slightly as you bend down. As you bend, keep the eyes focused upward so that it continually stares at the kettlebell. The elbow should remain locked tightly while the athlete bends SLOWLY as far as they are able to. (This can also be done by holding a KB in the off-hand).