Kettlebell Windmill
Trains the Abs and Obliques.
- Equipment
- Kettlebells
- Mechanic
- Compound
- Force
- Pull
- Level
- Intermediate
How to do it
- Press one kettlebell overhead and lock that arm straight.
- Turn your feet about forty-five degrees away from the loaded side.
- Push your hips toward the loaded side and let the free hand slide down the inside of the front leg.
- Keep your eyes on the bell and the loaded arm vertical throughout.
- Go down until the free hand reaches your shin or the floor, as far as the position holds.
- Stand back up by driving the hips back under you, then swap sides.
Common mistakes
- Letting the loaded arm drift out of vertical. It stays pointing straight up; once it leans, the shoulder is holding the bell rather than being stacked under it.
- Bending the front knee. The legs stay close to straight — this is a hip movement with a side bend, and bending the knee turns it into a lunge with a bell overhead.
- Chasing the floor. The range ends where the hips and hamstrings run out with the arm still vertical, which for most people is well above the ground.
- Loading it before the position holds empty. The overhead arm is the limiting factor, and a bell that cannot stay locked out is one the movement cannot use.