Half-Kneeling Windmill How to: Start in a half-kneeling position with left leg forward and right leg back, both bent at 90 degrees, holding a kettlebell in left hand at shoulder height, right hand in fist resting on handle. In one motion, straighten left arm to bring the weight toward ceiling, while folding at waist to bring right palm to the ground outside left foot. (Gaze at weight while overhead.) Reverse movement to return to start. That's one rep. Complete as many reps as possible for 45 to 60 seconds.