Kettlebell Windmill
The kettlebell windmill builds deep core stability and hip mobility by holding a kettlebell overhead while hinging laterally at the hip. It challenges the obliques, stabilizers, and shoulder under load through a full range of motion.
How to Perform
Press the kettlebell overhead with a locked elbow and keep your eyes on it throughout the movement.
Turn your feet roughly 45 degrees away from the loaded arm and push your hip out toward the kettlebell side.
Hinge at the hip and slide your free hand down your front leg, keeping the kettlebell stacked over your shoulder.
Reverse the movement by driving your hip forward and standing tall — do not round your back.
Common Mistakes to Avoid
Losing eye contact with the kettlebell overhead, which leads to shoulder instability and potential drops.
Rounding the lower back instead of hinging cleanly at the hip — this compresses the lumbar spine.
Bending the overhead elbow, which destabilizes the load and increases shoulder injury risk.
Rushing through the movement instead of using slow, controlled reps.
Muscle Activation
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