Kettlebell Windmill
Kettlebell Windmill is a skill - lateral hinge with overhead stability exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rectus abdominis
- Secondary muscles
- Gluteus maximus, Hamstrings, Deltoid, Triceps brachii
- Exercise type
- Skill - lateral hinge with overhead stability
Exercise technique
- Overhead
Clean and press the bell into secure overhead support.
- Feet
Turn your toes about 45 degrees away from the load.
- Hips
Send your pelvis backward toward the loaded shoulder side.
- Lower
Slide your free hand down along the front leg.
- Gaze
Watch the overhead load while keeping the shoulder vertically aligned.
- Limit
Pause at a controllable depth rather than trying to reach the floor.
- Rise
Extend through your hips with the weight stable, then lower to the rack.
Key technique points
- Keep the upper elbow extended.
- Align your wrist beneath the bell.
- Use the free hand as a guide.
- Hinge without rounding your lower back.
- Learn the path with a light load.
- Prioritize balance over depth.
Common mistakes
Collapsing sideways
Do not bend the lower back uncontrollably instead of hinging at the hips.
Tilting the upper arm
Do not let the bell tip beyond the side of your head.
Forcing floor contact
Do not break spinal alignment to touch down.
Incorrect foot direction
Do not insist on a foot angle that blocks the hinge direction.
Bending the elbow
Do not lose overhead support through arm flexion.
Rising rapidly
Do not swing your torso upright instead of returning under control.
Frequently asked questions
Kettlebell Windmill: why is “Collapsing sideways” a mistake?
Do not bend the lower back uncontrollably instead of hinging at the hips.
Kettlebell Windmill: why is “Tilting the upper arm” a mistake?
Do not let the bell tip beyond the side of your head.
Kettlebell Windmill: why is “Forcing floor contact” a mistake?
Do not break spinal alignment to touch down.
Kettlebell Windmill: why is “Incorrect foot direction” a mistake?
Do not insist on a foot angle that blocks the hinge direction.
Kettlebell Windmill: why is “Bending the elbow” a mistake?
Do not lose overhead support through arm flexion.
Kettlebell Windmill: why is “Rising rapidly” a mistake?
Do not swing your torso upright instead of returning under control.
What should I focus on when doing Kettlebell Windmill?
Keep the upper elbow extended. Align your wrist beneath the bell. Use the free hand as a guide. Hinge without rounding your lower back. Learn the path with a light load. Prioritize balance over depth.
Related exercises
- Kneeling Ab Wheel Rollout
- Bear Plank
- Bicycle Crunch
- Cable Crunch
- Captain's Chair Knee Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.