How To Do Kettlebell Windmill

Kettlebell Windmill Exercise

Kettlebell Windmill is a challenging exercise that targets the oblique muscles, serratus and engages both the upper and lower abdominal muscles. It also works the glutes and lower back.

Your core section has to remain tight in this exercise in order to maintain the correct upper body position and to support the lower back.

This is a valuable exercise for those who participate in activities that require hip and trunk flexion, extension and rotation.

Kettlebell Windmill How To

  • Bring a kettlebell up to your right shoulder level then press it straight up. Assume a shoulder width position but angle your feet at 45 degrees toward the left side.
  • Place your left hand on your left knee. Slowly bend at the waist toward your left side. Let your hand travel down your left leg until you find a level where you get a comfortable stretch on your right side and strong contraction on your left side. Hold the position for a count of “one”.
  • Slowly go back to the starting position by contracting your obliques and pulling your upper abdominals toward your ribcage.
  • Reset at the top position and repeat the exercise.
  • Once you have completed the targeted number of reps, switch arms and work on the other side. Perform the exact number of reps.

Form and Technique

Kettlebell Windmill is an exercise that you have to do in strict form because imbalances in weight could place unnecessary forces on your lower back.

Make sure your body is in perfect alignment; shoulder must not drift forward or backward.

Variations: Bent Press, Dumbbell Side Bends, Barbell Side Bends

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Kettlebell Windmill