FitCi
Kettlebell Windmill is a compound exercise targeting the core: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: shoulders, glutes, legs. Equipment: kettlebell. Difficulty: advanced, requires solid technique and training history. It takes 6 steps; the most common mistake is covered in the tip below.
Step-by-step
- Press the kettlebell overhead with one arm and keep that arm locked out.
- Turn your toes 45 degrees away from the arm holding the kettlebell.
- Push your hip toward the kettlebell side and lower your torso down and to the side.
- Slide your free hand down along the inside of your front leg toward the floor; keep your eyes on the overhead kettlebell.
- Pause for 1 second at the lowest point you can reach comfortably.
- Return to standing using your obliques and glutes; switch sides when the set is done.
Coaching tip
Caution
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Plank, Hanging Leg Raise
- Same muscle, different equipment: Plank, Hanging Leg Raise, Hanging Knee Raise
More core exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.