Kettlebell Windmill

Technique

How to perform Kettlebell Windmill

1. Bring one kettlebell overhead with the elbow extended, then settle into a controlled standing position.
2. Turn both feet roughly forty-five degrees away from the loaded arm and keep the forward knee slightly soft.
3. Shift your hips back toward the loaded side as you hinge, letting your free hand travel down the inside of the forward leg.
4. Turn through your upper torso as needed to keep the loaded arm vertical, without deliberately rounding or side-bending your lower back.
5. Stop at the depth where you can control the hip hinge and overhead bell; touching the floor is not required.
6. Extend through the hip to return upright while keeping the bell overhead, then lower it under control before changing sides.

Programming relevance

Muscles involved

Primary targets: External Oblique, Internal Oblique.