Hominin · exercise
Kettlebell Windmill
Kettlebell Windmill is a intermediate strength exercise using kettlebells. It works the abdominals, with help from the glutes, hamstrings, shoulders and triceps.
intermediatekettlebellspull movementcompoundstrength
- Main muscles
- abdominals
- Also works
- glutes, hamstrings, shoulders, triceps
How to do it
- 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.
- 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.
- Pause for a second after reaching the ground and reverse the motion back to the starting position.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Advanced Kettlebell Windmill · kettlebells, intermediate
- Double Kettlebell Windmill · kettlebells, intermediate
- Kettlebell Figure 8 · kettlebells, intermediate
- Kettlebell Pass Between The Legs · kettlebells, intermediate
- Bent Press · kettlebells, expert
- 3/4 Sit-Up · body only, beginner
- Air Bike · body only, beginner
- Alternate Heel Touchers · body only, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).