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How to do Kettlebell Windmill

Primary muscle: Core · Secondary: Shoulders, Glutes, Legs

CoreAdvancedKettlebellCompound
Kettlebell Windmill start and end positionKettlebell Windmill start and end position

Step-by-step

  1. Press the kettlebell overhead with one arm and keep that arm locked out.
  2. Turn your toes 45 degrees away from the arm holding the kettlebell.
  3. Push your hip toward the kettlebell side and lower your torso down and to the side.
  4. Slide your free hand down along the inside of your front leg toward the floor; keep your eyes on the overhead kettlebell.
  5. Pause for 1 second at the lowest point you can reach comfortably.
  6. Return to standing using your obliques and glutes; switch sides when the set is done.

Coaching tip

Keep your eyes on the overhead kettlebell throughout the entire movement and never bend your top arm.

Caution

Skip this move or ask a professional first if you have pain or an injury in: shoulder, lower back. FitCi filters it out of your program automatically based on the injuries in your profile.

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