Kettlebell Windmill
A hip-hinge with a lateral trunk bend while a kettlebell is held locked overhead. It builds shoulder stability, oblique strength and hip mobility.
Primary muscles
- Obliques
- Rotator Cuff
- Front Delts
Secondary muscles
- Hamstrings
- Glutes (Gluteus Maximus)
- Gluteus Medius
- Adductors
- Serratus Anterior
- Triceps
- Sets
- 2–3
- Reps
- 5–8 per side
- Rest
- 45–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet slightly wider than hips, both feet turned about 45 degrees away from the working side. Press or clean the kettlebell overhead on one arm.
Keep the eyes on the bell and the arm locked.
Push the hip on the loaded side out and hinge toward the opposite foot.
Slide the free hand down the inside of the front leg toward the floor as far as control allows.
Squeeze the glutes and obliques to return to standing, then repeat and switch sides.
Breathing: Inhale as you hinge down and exhale as you return to standing.
Coaching tips
Hip out, hinge down
Arm stays vertical
Eyes on the bell
Common mistakes
Bending forward instead of hinging to the side
Letting the loaded arm drift
Forcing depth with a rounded back
Bending the working elbow
Safety notes
Start light or with no weight to learn the pattern.
Only go as deep as your hamstrings and hips allow without rounding.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.