Are you ready to spice up your routine? Cue kettlebell windmills. This exercise is a dynamic combination of strength, flexibility and stability and comes with a range of benefits and variations. In this blog, we’ll break down how to perform the kettlebell windmill and why they’re such a great addition to your fitness routine.

The kettlebell windmill is a slightly more advanced exercise that requires careful execution from start to finish. We’ve broken the exercise down into two phases: the set up and the actual movement itself. Both are important to get right.

Kettlebell Windmill Step By Step

• Start with a wide stance, placing the Kettlebells by your foot's instep. Turn your toes slightly outward on the kettlebell side.

• Hinge at the hips, bend the knee on the kettlebell side, and maintain a straight back. Grip the kettlebell with the opposite hand and extend your free hand for balance. 

• Lift the kettlebell using your hips and legs, not your back. Engage your core, stand straight, and extend your hips and knees.

• Press the kettlebell overhead, fully extending your arm. This marks the starting position.

• Initiate the windmill by pushing your hips to the opposite side. At the same time, move your free hand down the inside of your leg. 

• Lower your upper body while keeping the kettlebell above your shoulder. Aim for a straight line from your extended arm to the kettlebell. 

• Reverse the movement, engage your core, and push your hips back to the starting position. Keep the kettlebell arm extended overhead. You’re ready to start your next rep.

It is important to focus on that straight line from your shoulder to the kettlebell. Keep your core engaged the whole time to protect your lower back. 

If this is a new movement for you, start with a lighter kettlebell. 6kg to 12kg will do the trick. You can level up to heavier weights once you feel more comfortable with the kettlebell windmill. As you go heavier, always prioritise form over weight. 

Kettlebell Windmill Benefits

Kettlebell windmills might just become your new fitness BFF. They offer such a wide variety of benefits that any athlete could include them in their program.

• Improves core strength.

• Enhances shoulder stability.

• Boosts flexibility and range of motion in shoulders AND hips.

• Replicates real-life movements.

The kettlebell windmill also activates multiple muscle groups simultaneously, providing a full-body workout. The most prominent muscle groups include the rectus abdominis and obliques (core), deltoids and traps (shoulders), abductors, adductors and hip flexors (hips), hamstring and quads (legs) and the erector spinae (back). In addition to these, a whole range of smaller muscles that are responsible for stabilisation of the joints are activated, too. 

Kettlebell Windmill Variations

The kettlebell windmill can be progressed (made harder) or regressed (easier) to suit different needs and abilities. 

Kettlebell Double Windmill

As the name suggests, you will use two kettlebells for this variation. The performance cues will remain the same, but you will hold the second kettlebell in your hand reaching for the floor. This variation enhances bilateral strength and requires even more coordination. 

Half Kneeling Kettlebell Windmill

In this variation, you start kneeling on one leg while the other is in front of you with your foot flat on the ground. Hold the kettlebell overhead. Reach towards the floor with your free hand. When your hand touches the ground, continue the movement until your elbow has reached the floor (if you can!) before returning to the starting position. This variation is excellent for improving hip mobility and stability.

Seated Kettlebell Windmill

The seated kettlebell windmill is done sitting in a chair with your feet flat on the ground and your knees bent at a 90-degree angle. With the kettlebell in its overhead position, reach for the floor with your free hand. This variation requires less balance and coordination whilst still posing a challenge for your core and shoulders. 

With its mix of strength, flexibility and stability, kettlebell windmills could be that secret ingredient currently missing from your fitness routine. So, whether you’re a weekend warrior or an avid gym-goer, try some windmills the next time you hit the gym!

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Tags: Equipment > Kettlebells ; Exercise Type > Strength