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Kettlebell Windmill

Core · Core

Generic core demo. Follow the steps below for this exact exercise.

CoreCompoundOne side at a time

A side bend under a locked-out overhead kettlebell that mixes shoulder stability with hip mobility.

Difficulty
Hard
Tracking
Measured in reps

Muscles worked

CoreShouldersHamstrings

Equipment

Kettlebell

How to do it

  1. Press a kettlebell overhead with one arm and turn your feet about 45 degrees away from that side.
  2. Keep your eyes on the bell and your arm locked out for the whole rep.
  3. Push your hips toward the loaded side and slide your free hand down the inside of your front leg.
  4. Lower until you feel a stretch, then squeeze your hips to stand back up, and switch sides after the set.

Coaching cues

  • Start with no weight at all until the pattern feels smooth.
  • Keep the overhead arm straight and the bell stacked over your shoulder the whole time.