How to Do the Kettlebell Windmill

The kettlebell windmill has you press a kettlebell overhead and hinge sideways, reaching your other hand toward the floor. It trains oblique strength, hamstring and hip mobility, and overhead stability. It is more of a mobility and control drill than a heavy lift, so use a light bell and learn it slowly.

Obliques Shoulders KettlebellIntermediate

Log every set of your Kettlebell Windmill in Superlift

Muscles worked

Primary

Obliques
Shoulders

Secondary

Hamstrings
Glutes

How to do the Kettlebell Windmill

1
Clean and press a kettlebell overhead with one arm and lock it out.
2
Turn your feet about 45 degrees away from the weighted arm.
3
Keep your eyes on the bell and your arm vertical.
4
Push your hip out to the weighted side and hinge your torso.
5
Slide your free hand down the inside of your leg toward the floor.
6
Go only as far as you can keep a straight bell arm.
7
Squeeze your glutes to stand back up.

Form cues to remember

Eyes on the bell
Push your hip out, then hinge
Arm locked, stacked over shoulder
Stand back up with your glutes

Common mistakes

Bell arm bending

Use a lighter bell and keep your arm locked vertical.

Bending the knees too much

Keep a slight bend and hinge from your hips.

Rounding the back

Hinge from the hips and keep your spine long.

Going too deep too soon

Go only as low as you can stay stable.

Sets and reps

Mobility	2–3 sets of 3–5 slow reps per side, 45 sec rest
Strength	3 sets of 5 reps per side with a light bell, 60 sec rest

Use a light bell and warm up the hips and shoulders first; stop if you feel pinching in your shoulder or strain in your lower back.

Superlift for iPhone

Track your Kettlebell Windmill and watch it go up

Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.