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Kettlebell Advanced Windmill

Step by step instructions, muscle activation and variants for the Kettlebell Advanced Windmill.

HardCoreObliques

About this exercise

The kettlebell advanced windmill is a challenging unilateral movement that combines an overhead kettlebell hold with a lateral hip hinge, demanding exceptional shoulder stability, oblique strength, and hamstring flexibility. It is a technical skill requiring solid foundation in the standard windmill before attempting.

How to Perform

  • Press a kettlebell overhead with one arm and lock it out, keeping your gaze on the weight throughout
  • Turn your feet approximately 45 degrees away from the working arm
  • Push your hip out to the side of the working arm as you begin to hinge laterally
  • Slide your free hand down the inside of your opposite leg, reaching as low as possible
  • Keep the overhead arm fully extended and the weight stable during the descent
  • Maintain a slight bend in the lower knee while keeping the upper leg straight
  • Drive through your hip and reverse the movement to return to standing
  • Complete all reps on one side before switching arms

Muscle Activation

Primary
CoreObliques

About the Kettlebell Advanced Windmill

The Kettlebell Advanced 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.

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