Kettlebell Windmill

Setup & Positioning

• Hold a kettlebell in one hand and press it overhead, locking out your elbow.
• Turn your feet about 45 degrees away from the kettlebell side.
• Keep your eyes on the kettlebell throughout the movement.
• Place your free hand on your front thigh for support.

Key point: “This is a hip hinge with rotation—keep the kettlebell stacked over your shoulder as your torso lowers.”

Execution

1. Push your hips back in the direction opposite the kettlebell while sliding your free hand down your front leg.
2. Keep the kettlebell arm vertical, wrist straight, and core braced.
3. Lower until your free hand reaches your shin, ankle, or the floor—depending on your mobility—without losing shoulder stability.
4. Engage your obliques and glutes to return to the starting position, keeping eyes on the kettlebell the whole time.

Where You Should Feel It

• Obliques and deep core stabilizers
• Glutes and hamstrings on the hinge side
• Shoulder stabilizers holding the kettlebell overhead

Where You Shouldn’t Feel It

• Lower back strain from bending instead of hinging
• Shoulder pain from unstable overhead positioning
• Neck discomfort from forcing head position

Breathing

"Inhale as you lower, exhale as you return to standing."

Common Mistakes to Avoid

1. Letting the kettlebell drift forward – Keep it stacked over the shoulder.
2. Bending through the spine – Maintain a hinge and rotate through the torso.
3. Rushing the descent – Control movement to protect your shoulder and spine.
4. Not turning the feet – Angled stance improves range and hip comfort.