Kettlebell Low Windmill

Muscles worked

Setup

1. Stand with feet shoulder-width apart and place a kettlebell on the floor inside your right foot.
2. Turn both feet 45 degrees to the left, pointing away from the kettlebell.
3. Shift your weight onto your right leg (the back leg) and keep it straight, while allowing a slight micro-bend in the left knee.
4. Extend your left arm straight up toward the ceiling, keeping your shoulder packed and palm facing forward.

How to do it

1. Inhale as you hinge your hips back and toward the right, reaching your right hand down to grasp the kettlebell handle.
2. Keep your eyes fixed on your raised left hand throughout the entire movement to maintain spinal alignment and balance.
3. Lower your torso until your right hand reaches the kettlebell, then exhale as you drive through your right heel to return to a standing position while lifting the weight.
4. Maintain a controlled tempo, taking 3 seconds for the descent and 2 seconds for the ascent.

Form checklist

• Keep the back leg (the side you are hinging toward) straight throughout the entire movement.
• Ensure the top arm remains perfectly vertical and locked out at all times.
• Push your hips back and out diagonally rather than simply bending sideways at the waist.
• Keep your chest open and your spine neutral; do not allow your shoulders to round forward.

Pro tips

• Focus on the 'hip pop'—exaggerate pushing your glute out toward the side of the weighted leg to maximize hamstring stretch and oblique engagement.
• Imagine your torso is moving between two panes of glass to ensure you are hinging in the frontal plane without rotating your spine excessively.

Make it harder

• Increase the weight of the kettlebell or pause for 2 seconds at the bottom of the hinge to challenge isometric core stability.
• Progress to a Double Windmill by holding a second kettlebell in the overhead hand, requiring significantly more shoulder stability.

Frequently asked

What muscles does the kettlebell low windmill work?

The kettlebell low windmill primarily targets the glutes, hamstrings, and obliques, and also works the rhomboids, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the kettlebell low windmill?

The kettlebell low windmill uses kettlebell.

Is the kettlebell low windmill good for beginners?

The kettlebell low 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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