Kettlebell Windmill

Master the Kettlebell Windmill to build a strong, stable core and increase shoulder mobility.

IntermediateWaist Kettlebell

Movement: Compound
Force: Static
Per set: 1 min
Rest: 30s

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Variations of Kettlebell Windmill

Compound

Kettlebell Sit-up Press

Waist · Kettlebell

Intermediate

Compound

Kettlebell Figure 8

Waist · Obliques · Kettlebell

Intermediate

Compound

Kettlebell Advanced Windmill

Waist · Iliopsoas · Kettlebell

Advanced

Compound

Kettlebell Bent Press

Waist · Deltoid Anterior · Kettlebell

Advanced

Description

A full-body exercise that targets the core and shoulders, promoting stability and flexibility.

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How to do Kettlebell Windmill

01
Setup
Stand with feet shoulder-width apart, toes of your working-side foot pointed slightly out (approx. 45 degrees), and the opposite foot straight forward.
02
Setup
Press a kettlebell overhead with your working-side arm, ensuring your wrist is straight and the bell is directly above your shoulder. Your gaze should remain fixed on the kettlebell throughout the movement.
03
Hinge at your hips, pushing your butt back and allowing your torso to descend sideways towards the straight-forward leg. Keep the kettlebell locked overhead and your arm perpendicular to the floor.
04
Maintain a straight line from the kettlebell through your shoulder and down to your opposite heel, reaching your free hand towards the ground or your front foot. Breathe out as you descend.
05
Engaging your obliques and glutes, reverse the movement by pushing through your hips and returning to the upright standing position. Inhale as you ascend.

Tips

Keep your eyes on the kettlebell throughout the entire movement to help maintain balance and a stable shoulder.
Initiate the movement by pushing your hips back and away from the kettlebell, rather than just bending sideways.
Focus on controlled movement and core engagement, rather than trying to touch the floor, especially when first learning the exercise.
Maintain a soft bend in your knees, particularly the leg on the side you are bending towards, to protect your hamstrings and facilitate the hip hinge.

Common mistakes

Losing sight of the kettlebell often leads to instability and poor overhead position; keep your gaze fixed on the kettlebell to ensure proper alignment and balance.
Rounding the back compromises spinal health and reduces core engagement; hinge primarily from the hips with a neutral spine instead of bending at the waist.
Bending the overhead arm compromises stability and shifts the load away from the intended muscles; keep your working arm fully extended and locked out.

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Questions

What muscles does Kettlebell Windmill work?

Kettlebell Windmill primarily targets Iliopsoas, Obliques. Secondary muscles include Tensor Fasciae Latae.

Is Kettlebell Windmill good for beginners?

Kettlebell Windmill is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Kettlebell Windmill?

You need Kettlebell to perform Kettlebell Windmill. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Kettlebell Windmill?

Keep your eyes on the kettlebell throughout the entire movement to help maintain balance and a stable shoulder. Initiate the movement by pushing your hips back and away from the kettlebell, rather than just bending sideways. Focus on controlled movement and core engagement, rather than trying to touch the floor, especially when first learning the exercise. Maintain a soft bend in your knees, particularly the leg on the side you are bending towards, to protect your hamstrings and facilitate the hip hinge.

What are common mistakes when doing Kettlebell Windmill?

Losing sight of the kettlebell often leads to instability and poor overhead position; keep your gaze fixed on the kettlebell to ensure proper alignment and balance. Rounding the back compromises spinal health and reduces core engagement; hinge primarily from the hips with a neutral spine instead of bending at the waist. Bending the overhead arm compromises stability and shifts the load away from the intended muscles; keep your working arm fully extended and locked out.