Windmill (Kettlebell)

How to do it

1. Stand with feet a little wider than shoulder width, toes turned away from the bell, and press the kettlebell straight overhead.
2. Keep your eyes on the bell and sit your hips back toward the bell side.
3. Bend and turn your torso, sliding your free hand down the inside of your leg.
4. Hold the bell steady overhead, then drive your hips forward and unwind slowly to standing.

Key cues

• Toes turned away from the bell
• Bell arm locked out overhead
• Bell-side leg straight
• Eyes on the bell
• Unwind slowly

Common mistakes

• Letting the bell arm bend or drift
• Looking away from the bell
• Bending the bell-side knee
• Rushing the descent or the return

Muscles worked

Primary

Glutes, front delts, side delts, rear delts and hamstrings

Secondary

Lower back, abs, lats and traps

Equipment

Kettlebell.

References

1. StrengthLog: Kettlebell Windmill
2. BarBend: Kettlebell Windmill