The Kettlebell Windmill is a strength training exercise that targets the core, shoulders, and hips. It involves holding a kettlebell overhead with one arm while bending and rotating the torso to touch the opposite foot. The exercise requires stability and mobility in the shoulders and hips, making it a challenging movement for many people.
Type
Strength
Equipment
Kettlebell
Difficulty
Intermediate
Key Benefits
- Improves flexibility and mobility in the hips, shoulders, and spine
- Strengthens the core, glutes, and shoulders
- Increases stability and balance
- Can help alleviate lower back pain
- Engages multiple muscle groups for a full-body workout
How to perform
- Start by standing with your feet shoulder-width apart and holding a kettlebell in your right hand.
- Extend your right arm straight up towards the ceiling, keeping your eyes on the kettlebell.
- Rotate your left foot outwards at a 45-degree angle and shift your weight onto your left foot.
- Slowly hinge at your hips and lower your torso towards the left, keeping your right arm extended upwards.
- As you lower your torso, slide your left hand down your left leg towards your ankle.
- Pause when you feel a stretch in your hamstrings and then slowly return to the starting position.
- Repeat for the desired number of reps and then switch sides.
FRONT VIEW
BACK VIEW
Obliques
Primary
Glutes
Primary
Hamstrings
Primary
Shoulder
Primary
Triceps
Primary
Forearms
Primary