Kettlebell Windmill

Kettlebell Windmill


The Kettlebell Windmill is a strength training exercise that targets the core, shoulders, and hips. It involves holding a kettlebell overhead with one arm while bending and rotating the torso to touch the opposite foot. The exercise requires stability and mobility in the shoulders and hips, making it a challenging movement for many people.

Muscle Group

Equipment Required

Kettlebell Windmill Instructions

  1. Start by standing with your feet shoulder-width apart and holding a kettlebell in your right hand.
  2. Extend your right arm straight up towards the ceiling, keeping your eyes on the kettlebell.
  3. Rotate your left foot outwards at a 45-degree angle and shift your weight onto your left foot.
  4. Slowly hinge at your hips and lower your torso towards the left, keeping your right arm extended upwards.
  5. As you lower your torso, slide your left hand down your left leg towards your ankle.
  6. Pause when you feel a stretch in your hamstrings and then slowly return to the starting position.
  7. Repeat for the desired number of reps and then switch sides.

Kettlebell Windmill Form & Visual

Kettlebell Windmill

Kettlebell Windmill Benefits

  • Improves flexibility and mobility in the hips, shoulders, and spine
  • Strengthens the core, glutes, and shoulders
  • Increases stability and balance
  • Can help alleviate lower back pain
  • Engages multiple muscle groups for a full-body workout

Kettlebell Windmill Muscles Worked

  • Obliques
  • Glutes
  • Hamstrings
  • Quadriceps
  • Shoulders
  • Triceps
  • Forearms

Kettlebell Windmill Variations & Alternatives

  • Kettlebell Windmill with one arm
  • Kettlebell Windmill with two arms
  • Kettlebell Windmill with a squat
  • Kettlebell Windmill with a lunge
  • Kettlebell Windmill with a twist