Smart Workout Diary

Kettlebell Windmill

The kettlebell windmill is a standing hip-hinge exercise performed while holding a kettlebell locked out overhead. It primarily develops the obliques and trunk stability, while also challenging shoulder stability, hip mobility, and control through the glutes and legs. It supports core strength, overhead stability, and coordinated full-body movement.

Demonstration

Kettlebell Windmill — demonstration 1
Kettlebell Windmill — demonstration 2

Instructions

  1. Set up: Stand with feet slightly wider than hip width. Clean and press a kettlebell overhead in one hand, keeping that elbow straight and wrist neutral.
  2. Position: Turn the toes of the kettlebell-side foot slightly outward and keep your eyes on the kettlebell. Extend the free arm toward the floor.
  3. Hinge and rotate: Push your hips back and shift them toward the side opposite the raised kettlebell. Rotate your chest open toward the kettlebell as you lower your torso.
  4. Lower with control: Slide the free hand down the inside of the front leg toward the floor while maintaining a long spine and a vertical overhead arm.
  5. Return: Drive through the feet, bring the hips forward, and return to standing while keeping the kettlebell stable overhead. Complete repetitions before changing sides.
Muscle Group
Obliques
Type
Strength
Mechanics
Compound
Equipment
Kettlebell
Difficulty
Intermediate

Technique tips

  1. Start light: Use a load you can keep steady overhead without bending the elbow or shifting the wrist.
  2. Move from the hips: Avoid rounding forward; let the hips travel back and the torso rotate open.
  3. Keep tension: Brace the abdomen and actively pack the shoulder throughout the repetition.
  4. Control the range: Descend only as far as you can maintain a stable overhead position and a long spine.
Exercise library