Kettlebell

windmill

Holding the kettlebell overhead while moving your torso recruits your core and hips to stabilize the weight. The kettlebell windmill is a great exercise to improve stability, mobility, and strength within the entire body.

exercise Profile

Equipment

Kettlebell

Primary muscle groups

Shoulders, glutes, core

Secondary muscle groups

hamstrings, hips

1 Stand with your feet wider than shoulder-width apart. Point your left foot and knee to the side. Keep your right leg facing forwards. Hold the handle of a kettlebell in your right hand, and press it straight up.

2 Begin to hinge forwards over your left leg, and push your hips back. Lean forwards, and let your left arm hang over your left foot. Keep your right arm extended in place.

3 Continue to hinge forwards over your left leg until your torso is parallel to the floor. Feel a stretch in your left glutes. Inhale.

4 Exhale and contract your glutes to stand up. That is one rep. Repeat on this side for the number of reps given in your workout.

5 Perform the exercise on the opposite side. Repeat on this side for the number of reps given in your workout.