Kettlebell Windmill
Overhead kettlebell hold with hip hinge and torso rotation that targets obliques, glutes, and shoulders to build core stability, shoulder control, and hip mobility; ideal for functional strength and flexibility.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Obliques, Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
9/10External Obliques, Internal Obliques
Abs
8/10Transverse Abdominis
Glutes
7/10Glute Max, Glute Medius
Lower Back
7/10Erector Spinae
Shoulders
7/10Anterior Delts, Medial Delts, Rear Delts
Hamstrings
6/10Biceps Femoris, Semitendinosus
Programming
Typical Rep Range
4-8 reps
Rest Between Sets
90-120 seconds • Allow recovery for stability
How to Perform
Stand with feet wider than shoulders, turned 30-45 degrees away from the loaded side. Clean and press kettlebell overhead with one arm locked out, gaze fixed on it.
- Push hips out to the loaded side and hinge at hips.
- Bend the knee on the unloaded side while keeping loaded leg mostly straight.
- Slide free hand down inside of unloaded leg toward floor.
- Rotate torso through thoracic spine, keeping overhead arm straight.
- Drive hips forward and engage core to return to start.
- Switch sides after reps.
Coaching Tips
Form Cues
- Eyes on kettlebell
- Hinge at hips, not waist
- Pack shoulder down
- Rotate through mid-back
- Weight in loaded hip
- Keep arm vertical
Breathing
Inhale to brace core before hinging; exhale during ascent to maintain stability.
Tempo
3-0-2
Range of Motion
Lower until free hand reaches mid-shin or floor without rounding lower back; full overhead lockout from start.
Safety
Safety Notes
- Start light to master form
- Avoid if shoulder or spine injury present
- Do not round back or side-bend lumbar
- Only descend to flexible limit
- Consult doctor for high blood pressure or vertigo
Spotting
Not typically needed; use light weight or partner for overhead stability if beginner
Common Mistakes
- Rounding lower back
- Bending from waist
- Letting kettlebell drift
- Hyperextending shoulder
- Losing gaze on weight
- Uneven weight distribution
When to Avoid
- Shoulder impingement
- Herniated disc
- SI joint pain
- Pregnancy
- Vertigo
- Uncontrolled high blood pressure
Flexibility Needed
- Thoracic rotation
- Hip hinge flexibility
- Shoulder overhead mobility
- Hamstring length
Build Up First
- Overhead press proficiency
- Hip hinge mastery
- Core bracing technique
Also known as
KB Windmill, Windmill with Kettlebell, Overhead Windmill
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