Zirv Fitness
Strength exercise

Kettlebell Windmill

How to do it

  1. Press a kettlebell overhead in your right hand and turn your feet slightly to the left, about 45 degrees from the bell.
  2. Brace the core and hinge sideways at the hips, sliding your left hand down the inside of your left leg toward the floor.
  3. Keep the right arm locked vertically overhead throughout, letting the torso rotate open as the hips fold to the side.
  4. Lower until you feel a comfortable stretch through the working side, then reverse the hinge to return to standing.
  5. Exhale as you descend into the hinge and inhale as you drive back up through the hips to the start position.
  6. Keep the overhead arm stacked directly above the shoulder at every point; letting the bell drift forward is the common fault.

Muscles worked

ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
External ObliquesMuscles on the sides of the abdomen responsible for trunk rotation and lateral flexion. All External Obliques exercises

Related Shoulders exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Equipment
Kettlebell
Primary muscles
Shoulders, Core, External Obliques
Measured in
Reps and weight