StrengthReps

Kettlebell Windmill

Stand with your feet wider than shoulder-width, both feet turned out to the left.

5s

Exercise details

Primary muscle

Core

Also works: Front delts, Glutes, Hamstrings, Side delts

Equipment
Kettlebell
Tracking
Reps and weight

Execution

How to do it

  1. Stand with your feet wider than shoulder-width, both feet turned out to the left. Press the kettlebell overhead with your right hand and lock your arm out.

  2. Keeping your eyes on the kettlebell, push your hips back and out to the right and hinge your torso down toward your left foot.

  3. Slide your left hand down the inside of your left leg as far as you can while your right arm stays vertical.

  4. Reverse the movement to stand tall, then repeat. Switch sides after the set.

Form tips

  • Keep the arm holding the kettlebell straight and vertical the whole time.

  • Move from your hips rather than bending your lower back.

  • Start with a light kettlebell, or practice the movement without one.

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