Advanced Kettlebell Windmill

The advanced kettlebell windmill is a unilateral movement that combines overhead stability with hip hinge mechanics. It develops core strength, shoulder stability, and hip mobility while challenging coordination.

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Category: strength
Level: intermediate
Force: push
Mechanic: isolation
Equipment: kettlebell

Instructions

Clean and press a kettlebell overhead with one arm.
Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell.
Lower yourself as far as possible.
Pause for a second and reverse the motion back to the starting position.

Tips

Keep the overhead arm locked and eyes focused on the kettlebell throughout
Push hips back toward the kettlebell side to initiate movement
Maintain a straight line from overhead hand to planted foot
Control the descent and avoid rushing the bottom position

Common mistakes

Bending the overhead arm during the movement
Rotating the torso instead of hinging at the hip
Placing too much weight on the bottom hand

Safety

Avoid if you have shoulder impingement or lower back issues. Start with bodyweight windmills before adding load. Stop if you experience any shoulder or back pain.

Variations

Kettlebell Goblet Squat
Kettlebell Thruster
Two-Arm Kettlebell Clean
Turkish Get-ups
One-Arm Side Deadlift