Kettlebell Windmills
KBStrength
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Kettlebell Windmills are a dynamic strength exercise that involves holding a kettlebell overhead in one hand while hinging at the hips to touch the ground with the opposite hand, then returning to standing. The primary purpose is to build core stability, shoulder strength, and hip mobility through controlled rotation and anti-rotation demands. It mainly targets the glutes, abs, and shoulders, making it ideal for athletes, functional fitness enthusiasts, or anyone seeking to improve rotational power and balance using just a single kettlebell.
How to Perform Kettlebell Windmills
- 1Stand with feet shoulder-width apart, toes turned out 45 degrees, holding a kettlebell overhead in your right hand with arm locked straight.
- 2Actively press the kettlebell up by engaging your shoulder and lats, keeping your eyes on the kettlebell.
- 3Take a deep breath in, then brace your core and abs tightly.
- 4Exhale as you hinge at your hips and slide your left hand down the inside of your left leg toward the floor, keeping the kettlebell arm vertical.
- 5Continue bending until your left hand reaches mid-shin or the floor, pushing your hips back while keeping your right leg straight and left knee slightly bent.
- 6Pause briefly at the bottom, feeling the stretch in your hips and obliques.
- 7Inhale to initiate the return, then exhale as you drive your hips forward to stand tall, sliding your left hand back up your leg.
- 8Repeat for desired reps, then switch sides.
- 9Key form tips: Keep the kettlebell arm locked and vertical throughout—never let it drift forward. Maintain a neutral spine with no rounding. Avoid locking the bottom knee; allow a soft bend. Common mistakes: Rushing the movement, losing shoulder stability, or twisting the torso instead of hinging at the hips.
