Kettlebell Windmill

Technique

Press a kettlebell overhead with one arm and turn your feet slightly away from that side. Keeping the kettlebell locked out overhead, hinge at your hips and reach your free hand down toward your front foot. Keep your eyes on the kettlebell throughout the movement. Return to standing by reversing the motion.

Steps

1. Press the kettlebell overhead and lock out your elbow
2. Turn both feet slightly away from the kettlebell side
3. Shift your hips toward the kettlebell side while keeping your eyes on the weight
4. Hinge at your hips and reach your free hand toward your front foot
5. Reverse the hinge to return to standing

Common mistakes

• Bending the kettlebell-side elbow
• Letting the overhead shoulder drift forward
• Squatting down instead of hinging sideways at the hips
• Rotating the chest toward the floor

Variations

• Bottom-up kettlebell windmill
• Double-kettlebell windmill
• Half-kneeling kettlebell windmill
• Kettlebell windmill from a wider stance

FAQ