The kettlebell windmill is a compound exercise that targets the abs and obliques while also engaging the shoulders and improving overall core stability and mobility. It requires holding a kettlebell overhead and bending at the waist, demanding strength, balance, and coordination.
Also Works
ObliquesShoulders
How to Perform
1
Stand with your feet shoulder-width apart, holding a kettlebell in your right hand overhead.
2
Rotate your left foot outwards about 45 degrees and keep your right foot pointing forward.
3
Bend your torso to the left side, keeping your right arm extended overhead and your eyes on the kettlebell.
4
Lower your torso as far as you can while keeping your right arm straight and your left arm extended to the side.
5
Pause for a moment, then return to the starting position by pushing through your right foot and engaging your obliques.
6
Repeat for the desired number of repetitions, then switch sides.
Pro Tips
•Turn both feet about 45 degrees away from the overhead arm and push the hip on the kettlebell side outward as you hinge.
•Keep your eyes locked on the kettlebell overhead throughout the entire movement for shoulder stability.
•Reach your free hand down your inner leg toward the floor, loading the stretch on your hamstrings and obliques.
Common Mistakes
•Looking at the ground instead of keeping eyes on the overhead kettlebell, which destabilizes the shoulder.
•Bending forward (flexion) instead of hinging laterally (lateral flexion), which turns it into a Deadlift.
•Letting the overhead arm bend or the kettlebell drift behind or in front of the shoulder line.