# Windmill (Kettlebell)

> A standing side bend and hip hinge with a kettlebell locked out overhead that builds hip, core and shoulder strength.

Page: https://fitnessie.app/exercises/kettlebell-windmill/
Type: Kettlebell · Core
Demo video: https://fitnessie.app/demos/windmill-kettlebell/05ae07206d62bd49.mp4

## 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

- [StrengthLog: Kettlebell Windmill](https://www.strengthlog.com/kettlebell-windmill/)
- [BarBend: Kettlebell Windmill](https://barbend.com/kettlebell-windmill/)