Kettlebell Windmill
Stands with feet turned 45 degrees away
- Level
- Intermediate
- Equipment
- Kettlebell
- Movement
- Windmill · Standing
- Tracks
- Weight & Reps
Works
Obliques Abdominals Glutes Hamstrings Shoulders
How to do it
- Press the kettlebell overhead with one arm and lock out the elbow.
- Turn your feet out at a 45-degree angle away from the working arm.
- Push your hips back toward the side holding the weight.
- Hinge at the hips while keeping your eyes on the kettlebell.
- Slide your free hand down the inside of your front leg as far as you can with a flat back.
- Drive your hips forward to return to the standing position.
Common mistakes
- Bending the elbow of the arm holding the kettlebell.
- Looking at the floor instead of tracking the weight overhead.
- Squatting down instead of hinging the hips backward.
- Allowing the ribs to flare out during the descent.
- Rounding the lower back to reach the floor.
Safety
Avoid this exercise if you have existing shoulder instability or impingement issues.
Stop immediately if you feel sharp pain in the lower back during the hinge.
Tips
- Keep the working arm vertical like a pillar throughout the entire movement.
- Pack the shoulder blade down and back to protect the joint.
- Imagine sliding your free hand down a wall in front of you.
Details
- Base movement
- Windmill
- Load position
- Overhead
- Arms
- One
- Legs
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
- Stance
- Wide
