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Kettlebell Windmill with Opposite Toe Touch
Kettlebell overhead hold combined with hip hinge and torso rotation to touch opposite toe, targeting obliques, glutes, and shoulders for core stability, strength, and hip mobility.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Obliques, Glutes
Secondary Muscles
Triceps
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
Glutes
8/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus
Lower Back
6/10Erector Spinae
Shoulders
6/10Anterior Delts, Medial Delts
Triceps
5/10Programming
Typical Rep Range
4-10 reps
Rest Between Sets
90-120 seconds • Allow recovery for form maintenance.
How to Perform
Stand with feet wider than shoulder-width, toes turned 45 degrees away from the loaded side. Press kettlebell overhead with one arm locked, gaze fixed on it.
- Push loaded-side hip out to initiate hinge.
- Rotate torso toward opposite leg while keeping overhead arm stable.
- Slide free hand down inside opposite leg toward toe.
- Maintain straight back and thoracic rotation only.
- Drive through hips and glutes to return upright.
- Squeeze glutes at top position.
Coaching Tips
Form Cues
- Pack shoulder down.
- Eyes on kettlebell.
- Hinge from hips.
- Rotate thoracic spine.
- Weight on loaded-side foot.
- Glutes tight at top.
Breathing
Inhale during descent, brace core, exhale during ascent.
Tempo
4-0-4
Range of Motion
From upright overhead lockout to free hand reaching opposite toe or floor while keeping back straight and arm vertical; depth limited by flexibility without lumbar rounding.
Safety
Safety Notes
- Avoid if acute shoulder, back, or hip injury.
- Start unweighted to learn form.
- Maintain spinal integrity; stop if pain occurs.
- Use light weight initially.
- Consult professional with injury history.
Spotting
Not typically needed; perform solo with focus on control. Use mirror for form check if available.
Common Mistakes
- Rounding lower back.
- Bending overhead elbow.
- Excessive lumbar side bend.
- Losing gaze on weight.
- Uneven weight distribution.
- Forcing full range.
When to Avoid
- Acute shoulder impingement
- Lower back strain
- Hip labral tears
Flexibility Needed
- Thoracic spine rotation
- Hip hinge mobility
- Shoulder overhead flexion
- Hamstring flexibility
Build Up First
- Mastery of basic hip hinge
- Overhead kettlebell press stability
- Core bracing technique
Also known as
Kettlebell Windmill, KB Windmill Toe Touch, Rotational Kettlebell Windmill
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