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Exercise guide
Kettlebell Windmills
A kettlebell exercise hinging sideways under a locked-out overhead weight, training oblique strength and shoulder stability.
What this exercise works
- Muscles
- adductors · anterior deltoid · obliques · erector spinae · gluteus maximus · hamstrings
- Goals
- hypertrophy · strength
- Equipment
- Kettlebell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand holding a kettlebell locked out overhead in one hand.
- Turn your feet about 45 degrees away from the working arm.
- Keeping the kettlebell up, hinge at the hips sideways.
- Reach your opposite hand down toward your foot.
- Drive your hips back to stand up tall.
- Complete reps on one side, then switch.
Technique cues and common mistakes
- Keep your eyes on the kettlebell throughout the movement.
- Push your hips out to the side instead of rounding your spine.
- Start light until the hinge pattern feels stable and controlled.