The kettlebell windmill is excellent exercise for core strength, should stability and hip/hamstring flexibility. The movement requires skill and practice and a solid foundation of overhead shoulder stability and strength.

Primary Muscles

Gluteal muscles, hamstrings, deltoids, trapezius, latissimus dorsi, core, lower back, triceps

Teaching Points

  1. Stand with your feet shoulder width apart
  2. Snatch or press the kettlebell overhead
  3. Rotate your feet at a 45-degree angle away from the lifting arm
  4. Hinge the hip and rotate your thoracic spine
  5. Keep the leg on the lifting side straight throughout the movement. The other leg can bend slightly
  6. Watch the kettlebell overhead as you slowly lower your torso towards the ground, go as low as your mobility allows
  7. Squeeze your glutes and drive your hips forward until you are in the standing position

Alternative Options

Low windmill
Overhead carries

Common Problems & Solutions

Error: Bending the back leg
Correction: Hinge the hips and continue to drive your hips back as you lower yourself to the floor

Error: Not turning your body
Correction: Rotate your thoracic spine, hinge your hips and continue to look upwards as you lower your torso towards the ground


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Check out our online kettlebell certifications.