The kettlebell advanced windmill is a challenging exercise that targets the abs and obliques while also engaging the shoulders. It requires balance, coordination, and strength, particularly in the core and shoulders, as you hold a kettlebell overhead and hinge at the hips to lower your torso.
Also Works
ObliquesShoulders
How to Perform
1
Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
2
Hold a kettlebell in your right hand, with your arm extended overhead and your palm facing forward.
3
Rotate your left foot slightly to the right, and shift your weight onto your left leg.
4
Bend your left knee and hinge at the hip, lowering your torso towards the left side.
5
Keep your right arm extended overhead and your eyes on the kettlebell.
6
As you lower your torso, allow your right leg to straighten and your right foot to pivot slightly.
7
Lower your torso until you feel a stretch in your left hamstring and your right arm is pointing towards the ground.
8
Pause for a moment, then engage your core and push through your left heel to return to the starting position.
9
Repeat for the desired number of repetitions, then switch sides.
Pro Tips
•Keep your eyes locked on the kettlebell overhead throughout the entire movement to maintain shoulder stability and alignment.
•Push your hip out to the side of the overhead arm as you hinge to create the proper lateral bend.
•Rotate your feet 45 degrees away from the overhead arm to open your hips for the side bend.
Common Mistakes
•Looking away from the kettlebell overhead, which destabilizes the shoulder and risks dropping the weight.
•Bending forward instead of sideways, turning the windmill into a Deadlift pattern.
•Letting the overhead arm bend or drift behind the head instead of keeping it locked out directly above the shoulder.