Kettlebell Windmill
The kettlebell windmill is a slow, controlled lift where you hold a kettlebell locked out overhead while you hinge your hips back and reach your free hand down your leg. It builds strength in your obliques and shoulders, and it works your glutes and hamstrings as you hinge. It suits lifters who want more control and mobility, but beginners should start very light or with no weight at all.
Muscles worked
The Kettlebell Windmill mainly works your obliques and anterior delts, with your hamstrings and glutes helping.
Setting up
- Pick a light kettlebell (many beginners start with 4-8 kg, or practise first with no weight). Clean it to the front rack position in one hand, with your elbow tucked in and the bell resting on your forearm.
- Stand with your feet slightly wider than hip-width. Turn the foot on the side opposite the kettlebell out to about 45 degrees. Your kettlebell-side foot can point forward or just slightly out.
- Press the kettlebell overhead until your elbow is fully straight and your wrist is stacked above your elbow and shoulder. Look up at the bell and check it feels steady before you start.
How to do the Kettlebell Windmill
- Stand tall with the kettlebell pressed overhead, your arm straight, your ribs down and your eyes on the bell.
- Push the hip on the kettlebell side back and out to the side, over the heel of that foot. Keep that leg straight and let the opposite knee soften slightly.
- As your hips shift back, tip your chest down and turn it towards your free-hand side, keeping your eyes on the kettlebell the whole time.
- Slide your free hand down the inside of the leg on the turned-out foot. Keep the kettlebell arm vertical, as if it were pushing straight up into the ceiling.
- Lower until your hand reaches your calf, or only as far as you can go while keeping your arm vertical, your back long and your balance steady.
- Pause briefly, press both feet into the floor and squeeze the glute on the kettlebell side. Drive your hips back under you and unwind your chest to return to standing.
- Finish all your reps on one side, bring the kettlebell back to the rack position, then repeat on the other side.
Form tips
- Think of it as a hip hinge first and a side bend second. The movement starts by sending your kettlebell-side hip back and out, not by leaning over.
- Keep your eyes on the kettlebell. This helps keep your arm vertical and your balance steady.
- Grip the floor with your whole foot and keep weight over your heels and mid-foot. You should feel the hamstring and glute of the straight leg stretch as you lower.
- Keep your shoulder pressed firmly into its socket, with the kettlebell arm locked out. Think about pushing the bell towards the ceiling the whole way down and up.
- Move slowly, especially on the way down. Stop if it hurts and get it checked.
Common mistakes
Side bending instead of hinging
Push your kettlebell-side hip back and out first, then turn your chest. If you bend sideways from your waist, your hips stay in place and the movement loses the hamstring and glute work.
Kettlebell arm drifting forward or bending
Keep your elbow locked and your wrist straight, with the bell stacked above your shoulder. If the arm won't stay vertical, the weight is too heavy or you are going too low, so reduce one of them.
Looking away from the kettlebell
Keep your eyes on the bell throughout, turning your head as you go down. If your neck feels uncomfortable, reduce the depth and build range gradually.
Going too heavy or too low too soon
Start with no weight or a light bell and stop when your hand reaches your thigh or knee if that's your limit. Add depth only when you can stay balanced and in control.
Sets and reps
| Build strength | 3-5 sets of 3-5 reps per side, resting 90-120 seconds. Use a weight you can control perfectly, and only increase it when every rep feels steady. |
|---|---|
| Build muscle | 3 sets of 6-10 reps per side, resting 60-90 seconds. Lower for 2-3 seconds and keep the bell light enough to stay in control. |
| Fat loss and general fitness | 2-3 sets of 8 reps per side with a light kettlebell, resting 45-60 seconds. Include it in a circuit with other exercises, and stop each set before your form slips. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Kettlebell Windmill alternatives
Machine taken, or want some variety? These work the same main muscles.
Kettlebell Windmill FAQs
What weight should I start with for kettlebell windmills?
Start with no weight, or a very light kettlebell such as 4-8 kg. Choose a weight you can hold steady overhead without your arm wobbling or drifting. Add weight slowly once you can lower and return smoothly with your eyes on the bell.
How low should I go in a kettlebell windmill?
Lower until your free hand reaches your calf, but only if you can keep your arm vertical and stay balanced. If you can't, stop higher up, such as at your thigh or knee. Depth will improve with practice.
Which leg stays straight in a windmill?
The leg on the same side as the kettlebell stays straight. Turn out the foot on the opposite side and let that knee soften slightly. Your free hand slides down the inside of that turned-out leg.
Track your Kettlebell Windmill progress
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