Kettlebell Advanced Windmill

Muscles worked

Setup

1. Clean and press the kettlebell overhead with one arm, locking the elbow completely and 'packing' the shoulder.
2. Rotate both feet 45 degrees away from the weighted arm (e.g., if the bell is in the right hand, turn feet to the left).
3. Shift your weight so approximately 60-70% is on the back leg (the side holding the kettlebell).
4. Fix your gaze on the kettlebell and maintain this eye contact throughout the entire movement.

How to do it

1. Inhale and hinge your hips back and out toward the weighted side, keeping the back leg straight.
2. Slowly lower your torso by sliding your free hand down the inside of your front leg toward the floor, maintaining a vertical arm position.
3. Descend until your torso is parallel to the floor or your flexibility allows, ensuring the kettlebell stays stacked directly over the shoulder.
4. Exhale and drive through the back heel and glute to return to the upright starting position, keeping the core braced.

Form checklist

• Keep the weighted arm perfectly vertical and the elbow locked at all times.
• Maintain a flat, neutral spine; avoid rounding the back or collapsing the chest.
• Ensure the back leg (weighted side) remains straight to facilitate the hip hinge.
• Keep your eyes on the kettlebell to ensure proper shoulder tracking and balance.

Pro tips

• Focus on the 'hip hinge' rather than a side bend; the movement should feel like you are pushing your hip out to the side.
• Actively pull your shoulder blade down into your ribcage to create a stable 'shelf' for the weight.
• If you feel restricted, slightly bend the front knee while keeping the back leg locked to reach deeper into the hinge.

Make it harder

• Perform a 'Double Windmill' by holding a second kettlebell in the bottom hand, reaching it toward the floor.
• Slow the eccentric phase to a 4-second count to increase time under tension and stability demands.

Frequently asked

What muscles does the kettlebell advanced windmill work?

The kettlebell advanced windmill primarily targets the glutes, hamstrings, and hip flexors, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the kettlebell advanced windmill?

The kettlebell advanced windmill uses kettlebell.

Is the kettlebell advanced windmill good for beginners?

The kettlebell advanced windmill is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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