Videos
Instructions
- Stand with feet slightly wider than shoulder-width, one arm holding a kettlebell overhead.
- Turn your feet at a 45-degree angle away from the kettlebell side.
- Slide your free hand down the inner thigh of the opposite leg, keeping both legs straight.
- Rotate your torso while maintaining the arm with the kettlebell locked out and vertical.
- Lower until your free hand touches your foot or the floor, then reverse the motion to stand back up.
Technical Tips
- Engage your core and glutes throughout the movement.
- Keep your eyes on the kettlebell to maintain shoulder stability.
- Do not bend the knees; hinge at the hips while maintaining a flat back.
- Ensure the kettlebell remains in a vertical path overhead at all times.
Breathing Tips
- Inhale as you begin lowering your torso.
- Exhale steadily while returning to the upright position.
Medical restrictions
- Shoulder instability or injury
- Lower back pain or herniation
- Limited thoracic spine mobility
- Balance disorders
The Kettlebell Windmill is an advanced functional training movement that challenges core strength, shoulder stability, and overall mobility. This exercise involves a unique rotational hinge motion that enhances both flexibility and strength, particularly in the posterior chain and lateral core muscles. By holding a kettlebell overhead while performing a controlled side bend, the athlete recruits deep abdominal stabilizers, engages the obliques, and mobilizes the thoracic spine. It is especially valuable for developing unilateral control, improving joint integrity in the shoulder, and increasing balance. The Kettlebell Windmill is commonly used in athletic training programs and is highly regarded in CrossFit, functional fitness, and mobility routines. Its capacity to reinforce total-body control while emphasizing spinal alignment and rotational endurance makes it a powerful addition to any advanced strength or movement practice.
What muscles do kettlebell windmills work the most?
Kettlebell windmills primarily work the core muscles, especially the obliques, along with the shoulders, glutes, and lower back for stabilization and control.
Can beginners do the kettlebell windmill safely?
Kettlebell windmills are advanced and require a strong foundation in core stability and shoulder mobility; beginners should start with bodyweight windmills or lighter weights under supervision.
What weight should I use for kettlebell windmills?
Start with a light to moderate kettlebell that allows you to maintain shoulder stability and proper form throughout the full range of motion.
Are kettlebell windmills good for mobility?
Yes, kettlebell windmills significantly enhance thoracic spine mobility, hip flexibility, and shoulder stability when performed with correct technique.
Should I keep my legs straight during the kettlebell windmill?
Yes, keeping the legs straight helps engage the hamstrings and glutes while supporting proper hip hinge mechanics essential for the movement.