Advanced Kettlebell Windmill vs Decline Oblique Crunch

Clean and press a kettlebell overhead with one arm.

Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell.

Lower yourself as far as possible.

Pause for a second and reverse the motion back to the starting position.

Secure your legs at the end of the decline bench and slowly lay down on the bench.

Raise your upper body off the bench until your torso is about 35-45 degrees if measured from the floor.

Put one hand beside your head and the other on your thigh. This will be your starting position.

Raise your upper body slowly from the starting position while turning your torso to the left. Continue crunching up as you exhale until your right elbow touches your left knee. Hold this contracted position for a second. Tip: Focus on keeping your abs tight and keeping the movement slow and controlled.

Lower your body back down slowly to the starting position as you inhale.

After completing one set on the right for the recommended amount of repetitions, switch to your left side. Tip: Focus on really twisting your torso and feeling the contraction when you are in the up position.