Kettlebell Windmill

An overhead kettlebell hinge that trains shoulder stability, oblique strength, and hip mobility in one demanding move.

Core Kettlebell Strength

Step by step

1. Stand with feet wider than shoulder width and press a kettlebell straight overhead with one arm.
2. Turn your front foot out about 45 degrees and lock your eyes on the kettlebell overhead.
3. Push your hips toward the side of the locked-out arm while keeping the bell straight up.
4. Hinge sideways and reach the lower hand down the inside of the front leg toward the floor.
5. Pause at the deepest position with the bell stacked over the shoulder and the back leg straight.
6. Reverse the hinge by driving the hips back under the kettlebell to return to standing.

Muscles and equipment

Target muscle

Obliques

Secondary muscles

none

Equipment

Kettlebell

Type

Strength

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