Kettlebell Windmill

Body region

• Core
• Shoulders
• Glutes
• Back

Muscles

Main

• Quadratus Lumborum
• External Oblique
• Internal Oblique

Helps

• Deltoid
• Supraspinatus
• Gluteus Medius
• Biceps Femoris

Holds

• Trapezius
• Transversus Abdominis
• Gluteus Maximus

Equipment

• Kettlebell

Technique

1. Press a kettlebell overhead in one hand and lock the elbow, feet slightly wider than shoulders and toes angled away from the bell.
2. Keep your eyes on the kettlebell and push the hip of the loaded side out.
3. Hinge forward and slide the free hand down the inside of the leg while the arm overhead stays vertical.
4. Squeeze the glutes to stand, then switch sides after your set.

Cues

• Keep the bell stacked over the shoulder.
• Use a light weight until the hinge is smooth.

Common mistakes

• Letting the arm drift forward or the elbow bend.
• Rounding the spine at the bottom.
• Moving fast with a heavy bell.

Variations

• Kettlebell Double Windmill

Alternatives

• Dumbbell Windmill
• Kettlebell Turkish Get-Up