Kettlebell Windmill
How to do the Kettlebell Windmill
- 1
Place a kettlebell in front of your lead foot and clean and press it overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward. Press it overhead by extending the elbow.
- 2
Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell. Bending at the hip to one side, sticking your butt out, slowly lean until you can touch the floor with your free hand. Keep your eyes on the kettlebell that you hold over your head at all times.
- 3
Pause for a second after reaching the ground and reverse the motion back to the starting position.
How to program the Kettlebell Windmill
Sets and reps
As a compound movement, the Kettlebell Windmill responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Kettlebell Windmill is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Kettlebell Windmill into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Kettlebell Windmill work?
The Kettlebell Windmill primarily targets the Abdominals. It also recruits the Glutes, Hamstrings, Shoulders, Triceps as supporting muscles.
What equipment do I need for the Kettlebell Windmill?
You need Kettlebells. Difficulty level: Intermediate.
How many sets and reps of the Kettlebell Windmill should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
