advanced kettlebell windmill

Description:

The kettlebell windmill is a dynamic, full-body exercise that requires use of your whole body, specifically the core, shoulders, hip, obliques, glutes, and shoulders. The movement involves a controlled rotation with the kettlebell overhead.

How to Perform the Exercise:

• 1. Start by standing with your feet flightly wider than shoulder-width apart and push the kettlebell overhead with your right arm
• 2. Rotate your feet ~45 degrees to your left, allowing your toes to point away from your body
• 3. Hinge at your hips to the left while keeping your right arm locked and kettlebell stable above your shoulder
• 4. Your chest should rotate a little, but back will remain in a neutral position
• 5. Slowly lower your left hand down along your legas far as your body will allow it
• 6. Engage your core and glutes and drive to reverse the motion, allowing your body to return to the staning postion
• 7. Ensure you maintain control throughout the whole movement.

Body Part Used:

full body

Equipment Required:

kettlebell

Primary Muscles Used:

obliques, shoulders, hips

Secondary Muscles Used:

glutes, hamstrings, lower back, rotator cuff

Alternate Exercises:

single-arm windmill, bottoms-up kettlebell swing, dumbbell windmill

Form Tips:

Ensure your core is braced and maintain a neutral spine throughout the whole movement. The exercise should be slow and controlled while maintaining a stable overhead position with the kettlebell.

Common Mistakes When Performning:

rounding the back, locking the knees, rotating the hips instead of hinging at them, allowing the kettlebell to be anywhere except overhead.