10 KB swings
4 KB windmills
x 3 @ max weight
x 3 @ 75% max
x 3 @ 50% max
9 total sets
*Often the windmill is much more difficult to sustain with heavy weight & solid form.
Scale weight accordingly as fatigue sets in.
Here, Ashley demonstrates a proper “short swing”, in which the kettlebell reaches only chest/ chin level.
Feet are anchored to the floor, shoulders are pulled back, and hips are driven through, not simply neutral.