Kettlebell Windmill
An overhead kettlebell hinge that trains shoulder stability, oblique strength, and hip mobility in one demanding movement.
How to do it
- Stand with feet wider than shoulder-width and press the kettlebell straight overhead with one arm.
- Turn your front foot out about 45 degrees and lock your eyes on the kettlebell overhead.
- Push your hips out toward the side of the locked-out arm, keeping the bell straight up.
- Hinge sideways and reach your bottom hand down the inside of your front leg toward the floor.
- Pause in the deepest position with the kettlebell stacked over your shoulder and your back leg straight.
- Reverse the hinge, driving your hips back under the bell to return to standing.
Key technique cue
Eyes on the kettlebell, keep it over the shoulder; back leg straight.
Common mistakes
- ✕ Letting the overhead arm drift forward or back instead of staying stacked over the shoulder.
- ✕ Bending the back knee, which collapses the stretch on the obliques and hamstrings.
- ✕ Going too heavy too soon, which compromises shoulder stability under the bell.
- ✕ Looking forward instead of tracking the bell, which often causes the arm to drift.
Benefits
- ✓ Builds shoulder stability and overhead control under load.
- ✓ Strengthens the obliques and trains hip mobility in one movement.
- ✓ Develops body control and coordination for sport and athletic performance.
Progression: from easier to harder
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Step 1 You are here - Kettlebell Windmill
- Dumbbell Windmill
About the exercise
The Kettlebell Windmill is an advanced movement that combines overhead shoulder stability, oblique strength, and hip mobility. With the kettlebell pressed straight up overhead, the lifter turns the feet, hinges sideways at the hips, and reaches the bottom hand toward the floor while the bell stays locked out overhead. The eyes track the bell the whole time to keep the shoulder stable. It suits advanced lifters working on kettlebell skill, mobility, or athletic performance. It's used for shoulder stability, oblique and rotational-core work, and gymnastic strength.
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