Kettlebell Windmill: Form Friday


by Devin Sarno, NSCA-CPT

Exercise: Kettlebell Windmill

Muscle Groups: Abdominals, Obliques, Shoulders

Importance: This unique kettlebell movement is great for building core strength and stability, and also helps in training shoulder stability.

Proper Form:

  1. Start by snatching or clean and jerking the kettlebell so that you are holding the kettlebell overhead with your right arm

  2. Place your feet about shoulder width distance apart and turn them slightly to point to the left, the side opposite of the hand in which you are holding the kettlebell

  3. Look up at the kettlebell and with your weight primarily on your right leg, same side as the kettlebell, begin to hinge the hips toward your left leg at about the same angle as the foot on the same side as the kettlebell

  4. Keep your right leg straight as you lower your upper half

  5. Your left hand should glide down your leg as you lower it towards your foot

  6. Lower your upper half down as far as you feel comfortable based on your mobility

  7. Once you reach the bottom position, pull your hips in and push through the back leg to return to an upright position with the kettlebell overhead

Progression/Regression: Kneeling Windmill, Elbow Kneeling Windmill


  • Although your upper body is moving, the arm with the kettlebell should stay vertical throughout the movement

  • Do not overload this movement; use a weight that you can manage

  • Keep the wrist locked throughout the movement; do not break at the wrist as you are lowering yourself

Sample Workout, 3-5 rounds:

  • 15 KB Goblet Squats

  • 15 KB RDL

  • 10 KB Windmills (R)

  • 10 KB Windmills (L)

  • 10 Burpees