Kettlebell Windmill
Description
The kettlebell windmill is a mobility and strength exercise where you hold a KB locked out overhead and hinge at the hips to the side, reaching your free hand toward the floor. It builds overhead stability, lateral hip mobility, core strength, and hamstring flexibility simultaneously.
Equipment Required
Kettlebell Windmill Instructions
- Press a KB overhead with your right arm. Lock out. Feet slightly wider than hip-width, left foot turned out 45 degrees.
- Push your right hip out to the right side.
- Slowly hinge at the hips to the left, sliding your left hand down your left leg toward the floor.
- Keep the KB locked out overhead. Look up at the KB throughout.
- Continue until your left hand touches the floor (or as low as flexibility allows).
- Reverse the motion by driving your right hip forward to stand back up.
- Complete reps, then switch sides.
- Use light weight. Aim for 5 to 8 reps per side.
Kettlebell Windmill Form & Visual
Kettlebell Windmill Benefits
- Builds overhead stability under lateral hinge
- Develops lateral hip mobility
- Strengthens the obliques and core
- Improves hamstring flexibility
- Unique multi-planar movement
- Excellent for shoulder health
Kettlebell Windmill Muscles Worked
- Obliques
- Anterior deltoid (overhead hold)
- Gluteus medius
- Hamstrings (stretched)
- Core (stabilizer)
- Erector spinae
Kettlebell Windmill Variations & Alternatives
- KB Double Windmill
- KB Bent Press
- Bodyweight Windmill
- Turkish Get-Up
- Loaded Windmill (heavier)
