Kettlebell Windmill

The kettlebell windmill is a controlled hip-hinge and rotation drill that builds shoulder stability, core strength, and hamstring mobility while training one side of the body at a time. Your obliques and loaded shoulder work hard to stay engaged as you fold forward and stand back up.

Set your feet slightly wider than your hips and turn both toes about 45 degrees away from the kettlebell side. Press the kettlebell overhead with your working arm, then turn your feet and hips so your free side faces slightly forward. Keep the loaded arm straight and vertical, eyes on the bell.

Push your hip out toward the kettlebell side and reach your free hand straight down the front leg as you hinge forward. Let your upper body rotate to make room for the descent while the kettlebell stays locked over your shoulder. Go only as far as you can control, pause briefly, then drive through the front foot and squeeze your glutes to return to standing.

Inhale and brace your trunk before you hinge, keeping steady tension through your midsection for the whole rep. To make it easier, hold the kettlebell at shoulder height or use no weight and simply touch your thigh. To make it harder, lower your free hand toward the floor, add a slow descent, or hold a larger kettlebell.

Fault: The loaded arm falls forward or drifts away from vertical. Fix: Push the hip out and reach tall through the kettlebell, keeping the bell locked directly over the shoulder.

Fault: The free hand reaches across the body instead of traveling down the front leg. Fix: Keep the front foot planted and slide the free hand straight down the inside of the front thigh.

Fault: The lower back rounds as you fold forward. Fix: Brace your core, push the hips back, and only lower as far as you can keep a long, neutral spine.