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Kettlebell Windmill

Kettlebell Windmill trains 6 of the 18 muscle groups Full Coverage tracks: Obliques 80%, Abs 55%, Side delts 45%, Hamstrings 40%, Glutes 30%, Lower back / erectors 30%.

Accessory Level: Professional Kettlebells Pull Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Kettlebell Windmill - Start position
Start position
Kettlebell Windmill - Finish position
Finish position

How to do it

  1. Stand with your feet wide, toes turned about 45 degrees away from the bell side.
  2. Press one kettlebell overhead and keep your eyes on it.
  3. Push your hip out toward the loaded side and slide your free hand down the inside of your front leg.
  4. Go as far as your hamstrings allow with the overhead arm locked, then stand back up.
  5. The overhead arm stays vertical throughout. If it drifts, stop and go lighter.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Turkish Get-Up, it loads Front delts 65 points lower, Triceps 45 points lower, Hamstrings 40 points higher. Compared with the Kettlebell Russian Twist, it loads Side delts 45 points higher, Hamstrings 40 points higher, Glutes 30 points higher.

Other ways to train this

Other exercises for the Obliques

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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