Perform a single-arm overhead lateral hinge while holding a kettlebell to challenge core stability and anti-flexion control.
How to do the Kettlebell Windmill#
- Stand with feet about shoulder-width or slightly wider and press the kettlebell overhead with a straight arm.
- Brace your core and keep your gaze on the kettlebell as you initiate a hip hinge to the opposite side.
- Slide your free hand down the front of your leg toward the shin or ankle while maintaining a long, straight spine.
- Reverse the hinge by driving the hips forward and return to standing with the kettlebell locked out overhead.
Muscles worked#
- Primary: Obliques (External & Internal Obliques), Abs (Rectus Abdominis)
- Secondary: Glutes (Gluteus Maximus), Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Lower back (Erector Spinae), Side delts (Lateral Deltoid), Traps (Trapezius)
Common mistakes#
- Allowing the kettlebell to drift forward away from the line of the shoulder.
- Bending the elbow of the overhead arm instead of keeping it locked.
- Rounding the lower back during the descent.
- Failing to brace the core, causing excessive torso collapse.
