Kettlebell Windmill
- Pro
- Intermediate
- Functional
- Gym
The kettlebell windmill presses the bell overhead and locked out, then folds your torso sideways toward the floor while your eyes track the bell above. The sideways fold trains the obliques through rotation and the front delts from holding the overhead lockout, while the glutes stabilize your hip. Intermediate lifters use it in the gym or functional training for weight and reps, switching sides each set.
- Muscles
- Obliques, Glutes, Front delts
- Equipment
- Kettlebell
- Logged as
- Weight and reps
How to
- Press the kettlebell overhead and turn your feet away from it.
- Push your hip out under the bell, eyes on it.
- Slide your free hand down your leg as you fold.
- Rise back up with the bell locked out, then switch sides.
Form cues
- Keep your overhead arm locked straight the whole time.
- Bend your front knee slightly to reach further down.
- Inhale as you fold, exhale as you rise.
Common mistakes
- Overhead elbow bends as you fold. Keep that arm locked straight throughout.
- Torso folds forward instead of sideways. Push your hip out and fold sideways.
- The fold rushes down without control. Lower slowly and rise just as slowly.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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