VideoKettlebell Windmill
Learn how to do kettlebell windmill with a clear setup, controlled movement, and a technique you can repeat.
Silent movement demonstration. Use the step-by-step instructions below for the setup and technique.
How to do kettlebell windmill
- Stand with your feet shoulder-width apart, holding a kettlebell in your right hand overhead.
- Rotate your left foot outwards about 45 degrees and keep your right foot pointing forward.
- Bend your torso to the left side, keeping your right arm extended overhead and your eyes on the kettlebell.
- Lower your torso as far as you can while keeping your right arm straight and your left arm extended to the side.
- Pause for a moment, then return to the starting position by pushing through your right foot and engaging your obliques.
- Repeat for the desired number of repetitions, then switch sides.
Kettlebell Windmill: muscles worked
Primary focus: abdominals and trunk. Supporting muscles: Shoulders, Legs.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do kettlebell windmill?
Stand with your feet shoulder-width apart, holding a kettlebell in your right hand overhead. Rotate your left foot outwards about 45 degrees and keep your right foot pointing forward. Bend your torso to the left side, keeping your right arm extended overhead and your eyes on the kettlebell.
What muscles does kettlebell windmill work?
Kettlebell Windmill primarily trains the abdominals and trunk, with the shoulders and legs contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for kettlebell windmill?
Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control.
What can I do instead of kettlebell windmill?
Related options include Kettlebell Figure 8, Barbell Rollout from Bench, Pallof Press. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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