Kettlebell Windmill
The Kettlebell Windmill is a intermediate compound movement that activates 5 muscle groups simultaneously. It primarily targets the Abdominals, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. The glutes and hamstrings and shoulders and triceps assist as stabilizers throughout the range of motion.
How to Kettlebell Windmill
- 1
Place a kettlebell in front of your lead foot and clean and press it overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward. Press it overhead by extending the elbow.
- 2
Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell. Bending at the hip to one side, sticking your butt out, slowly lean until you can touch the floor with your free hand. Keep your eyes on the kettlebell that you hold over your head at all times.
- 3
Pause for a second after reaching the ground and reverse the motion back to the starting position.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Kettlebell Windmill work?
The Kettlebell Windmill primarily works the Abdominals. Secondary muscles include the Glutes, Hamstrings, Shoulders, Triceps, which assist during the movement.
Is the Kettlebell Windmill good for beginners?
The Kettlebell Windmill is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Kettlebell Windmill?
You need kettlebells to perform the Kettlebell Windmill. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.