About this exercise
A unilateral movement where one kettlebell is pressed overhead and held while the torso hinges laterally toward the floor. The windmill develops shoulder stability, oblique strength, and hip flexibility simultaneously.
Kettlebell Windmill
Step by step instructions, muscle activation and variants for the Kettlebell Windmill.
HardCoreObliques
How to Perform
- Press a kettlebell overhead with one arm and lock it out, keeping your eyes on the bell throughout the movement
- Turn your feet roughly 45 degrees away from the working arm
- Push your hip out to the side of the working arm and begin hinging laterally, reaching the free hand down the inside of the front leg
- Keep the overhead arm fully extended and the elbow locked throughout the descent
- Lower until you feel a stretch in the hip and hamstring, or until your free hand touches the floor
- Reverse the movement by driving through the hip and returning to a fully upright position
- Complete all reps on one side before switching
Muscle Activation
Primary
CoreObliques
Secondary
Outer thighs
Common Mistakes
Common mistakes content is coming soon.
About the Kettlebell Windmill
The Kettlebell Windmill is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.