Setup and loading
Kettlebell locked out overhead, wrist straight.
How to do the kettlebell windmill step by step
- Press the kettlebell overhead with one arm and lock your elbow.
- Turn your feet about 45 degrees away from the loaded arm.
- Push your hip out toward the kettlebell side and slide your other hand down your leg toward the floor.
- Return to the top while keeping your eyes on the kettlebell.
Form cues
- Top arm always vertical
- Eyes locked on the kettlebell
Common mistakes
- Bending the loaded elbow
- Rotating your torso instead of hinging sideways
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Sets and reps for your goal
Core & Stability
3 x 8-15 or 20-45 s3-4 sets of 20-45 seconds or 8-12 slow reps. Rest 45 to 60 seconds.
Neutral spine, tight abs and controlled breathing. Progress in time or leverage before adding weight.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- KettlebellStart with 12-16 kg (26-35 lb) for women or 16-24 kg (35-53 lb) for men.
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Variations and similar exercises
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