Kettlebell Windmill

Overview

Difficulty

Hard

Required equipment

• Kettlebell

Main muscles

• Abdomen: External oblique abdominal muscle
  (Musculus obliquus externus abdominis)
• Abdomen: Transverse abdominal muscle
  (Musculus transversus abdominis)
• Shoulder: Anterior deltoid muscle
  (Musculus deltoideus, Pars clavicularis)
• Shoulder: Medial deltoid muscle
  (Musculus deltoideus, Pars acromialis)
• Buttocks: Large gluteus maximus
  (Musculus gluteus maximus)
• Thigh: Thigh flexor
  (Musculus biceps femoris)

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Training plans

Kettlebell Windmill is a suitable substitute for similar exercises in Abs workout or as a supplement to various training plans.

Kettlebell Windmill: Basics and alternatives

Involved main muscle groups:
Kettlebell Windmill

With a kettlebell held overhead, the windmill challenges your core and shoulder control. You’ll lower and turn your upper body as your hips move diagonally back and your raised arm stays straight. Your abs and shoulder muscles steady you, and your hips bring you back to standing.

Unlike in the Kettlebell Bent Press, you start the descent with your arm already extended overhead. The Kettlebell Double Windmill adds a second weight in your lower hand. Side Bends are a simpler option with a weight beside your body. You can also use a dumbbell for the single-weight windmill if you can hold it steadily overhead.

Correct execution

Your overhead arm stays steady while your hips and torso move beneath it. A short unweighted rehearsal helps you find a range you can repeat without forcing the bottom position.

Practice without a weight to find a comfortable stance and depth. With your right arm overhead, turn both feet slightly left and move your right hip diagonally back. Keep your right leg mostly straight without forcing the knee backward; your left knee can bend slightly.

Once you can control this movement, bring a light kettlebell to your shoulder and press it overhead. Keep your wrist straight and the raised arm vertical as you lower and turn your upper body. Your free hand can slide down the inside of your left leg. Look toward the kettlebell if your neck comfortably allows it.

Keep both feet planted as your hip moves back, especially the heel on the loaded side; that foot shouldn’t roll onto its outer edge. Slide your free hand along your leg as a guide, not a lever for a deeper turn.

Stop before your back rounds, the kettlebell drifts or you lose your balance. You don’t need to reach the floor. Pause at a depth you can control, then reverse the hip movement to stand with your arm still overhead. Lower the kettlebell to your shoulder before changing sides.

Video tutorial

Step-by-step instructions

Practice the stance without a weight, then bring a light kettlebell from the shoulder to a stable overhead hold.

Turn both feet comfortably away from the raised arm and keep firm contact with the floor.

Shift the hip beneath the kettlebell diagonally back, keeping that leg mostly straight and the other knee slightly bent.

Lower and turn your upper body while your raised arm stays vertical and your free hand slides down the inside of the other leg.

Stop at a controlled depth and reverse the movement to stand upright.

Lower the kettlebell to your shoulder under control before setting it down or changing sides.

Common mistakes

Reaching for the floor can make you round your back or shift suddenly onto your front leg. Use a depth you can control; touching the floor isn’t required.

If the bell drifts in front of or behind your shoulder, shorten the range or practice with no weight overhead. Keep your waist long as your hips move back and your chest turns; collapsing sideways turns the movement into a side crunch.