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Kettlebell Windmill 9s · no sound

Kettlebell Windmill

An overhead kettlebell hinge that trains shoulder stability, oblique strength, and hip mobility in one demanding move.

Primary muscle
Abs
Equipment
Kettlebell
Difficulty
Advanced
Movement
Rotation
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How to do it

  1. Stand with feet wider than shoulder width and press a kettlebell straight overhead with one arm.
  2. Turn your front foot out about 45 degrees and lock your eyes on the kettlebell overhead.
  3. Push your hips toward the side of the locked-out arm while keeping the bell straight up.
  4. Hinge sideways and reach the lower hand down the inside of the front leg toward the floor.
  5. Pause at the deepest position with the bell stacked over the shoulder and the back leg straight.
  6. Reverse the hinge by driving the hips back under the kettlebell to return to standing.

Common mistakes

  • Letting the overhead arm drift forward or back instead of staying stacked over the shoulder.
  • Bending the knee of the back leg, which collapses the stretch through the obliques and hamstrings.
  • Loading too heavy too soon, which compromises shoulder stability under the bell.
  • Looking forward instead of tracking the kettlebell, which often causes the arm to drift.

Muscles worked

Primary
Abs

Same movement, other equipment

Band Wood Chopper Advanced Band Wood Chopper Abs Resistance band Cable Chop Intermediate Cable Chop Abs Cable Machine Cable Standing Low To High Wood Chopper Intermediate Cable Standing Low To High Wood Chopper Abs Cable Machine Dumbbell Russian Twist Intermediate Dumbbell Russian Twist Abs Dumbbell

Plans that include the Kettlebell Windmill

Loaded Stretching
Loaded Stretching
Days a week
3× a week
Session
~30 min
Level
Advanced
Equipment
Gym
 Functional Performance
Functional Performance
Days a week
5× a week
Session
~45 min
Level
Advanced
Equipment
Gym

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Good to know

What muscles does the Kettlebell Windmill work?
Mainly the abs.
What equipment do you need for the Kettlebell Windmill?
It uses a kettlebell. Without it, the Band Wood Chopper and the Cable Chop train the same muscles the same way.
Is the Kettlebell Windmill good for beginners?
GymVim rates it advanced. For a beginner-rated exercise on the same muscle and movement, see the Bodyweight Russian Twist.

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