Intermediate
Kettlebell Windmill
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Kettlebell Windmill is a complex kettlebell exercise that works the whole body but emphasizes improving strength and stability in oblique glutes and shoulders.
Exercise Instructions
-
Step 1
Hold the kettlebell in one hand with your feet shoulder-width apart and bent arms. The kettlebell should rest comfortably on the outside of the forearm. -
Step 2
Squeeze the kettlebell over your head, drive your hips back, squat down and twist your body so that the side of your body that supports the kettlebell is facing the ceiling. Reach with your free hand to the floor for balance. Reverse the movement to return back to the starting position.
Muscle Groups
Kettlebell Windmill targets Delts, Glutes, Hamstrings, Obliques, Quads, Shoulders, Triceps as seen below.
Exercise Tips
- Do not round your lower back to reach the floor. Instead, push your hips back.
- Keep your arm locked above your head throughout the movement.
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