Kettlebell Windmill
A complex unilateral movement involving an overhead kettlebell, targeting the obliques and shoulders for rotational stability and hip mobility during a deep hinge.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Advanced
Primary Muscle Groups
Obliques
Secondary Muscles
Hamstrings, Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Shoulders
7/10Medial Delts, Rear Delts
Glutes
6/10Glute Max
Hamstrings
5/10Biceps Femoris
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
6-10 reps
Rest Between Sets
60-90 seconds • Rest slightly longer between sides to maintain focus and technique.
How to Perform
Stand with feet slightly wider than shoulder-width, toes angled away from the kettlebell side. Press the kettlebell straight overhead with a locked elbow, keeping the gaze fixed on the weight throughout the movement.
- Brace your core tightly, shifting your hips laterally toward the side without the weight.
- Initiate the movement by hinging deeply at the hips, keeping the weighted arm vertical and straight.
- Slowly lower your torso and allow your free hand to travel toward the ground or foot.
- Maintain a tight core and straight arm, looking up at the kettlebell during the descent.
- Reverse the movement by squeezing the obliques and glutes to stand back upright.
- Complete all reps on one side, then safely switch the kettlebell to the other arm.
Coaching Tips
Form Cues
- Watch the bell.
- Keep the arm straight.
- Hips push away.
- Hinge, don't squat.
- Brace the obliques.
Breathing
Inhale during the descent and maintain a strong core brace; exhale forcefully as you return to the starting upright position.
Tempo
3-1-1
Range of Motion
Lower until the free hand touches the ground or your torso is parallel to the floor, while maintaining a straight, locked overhead arm.
Safety
Safety Notes
- Requires excellent core stability and shoulder health.
- Start with very light weight to master the movement pattern.
- Stop immediately if you feel sharp pain in the shoulder or lower back.
Spotting
Not recommended. The focus is on stability; if spotting is needed, the weight is too heavy or technique is lacking.
Common Mistakes
- Bending the weighted elbow.
- Rounding or twisting the lower back.
- Letting the kettlebell drift forward.
- Squatting instead of hinging at the hip.
When to Avoid
- Acute shoulder injury or instability.
- Severe lower back pain or disc issues.
- Limited hamstring flexibility.
Flexibility Needed
- Excellent active shoulder stability and full flexion.
- Good hamstring flexibility.
- Thoracic rotation mobility.
Build Up First
- Competency with the hip hinge movement.
- Strong overhead kettlebell press.
- Mastery of the loaded carry.
Also known as
KB Windmill, Overhead Windmill
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Kettlebell Windmill
Kettlebell
Obliques
Kettlebell Sit-Up Press
Kettlebell
Abs
Kettlebell Clean Press
Kettlebell
Shoulders
Kettlebell Turkish Get-Up
Kettlebell
Shoulders
Kettlebell Half-Kneeling Chop
Kettlebell, Body Weight
Obliques
Kettlebell Halo
Kettlebell
Shoulders
Kettlebell Upright Row
Kettlebell
Shoulders
Kettlebell Shoulder Press
Kettlebell
Shoulders
Kettlebell Clean
Kettlebell
Glutes
Kettlebell Lunge
Kettlebell
Quads
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
