Exercise guide
Kettlebell Windmill
- Advanced
- Compound
- Rep-based
- Lower legs
- Shoulders
- Upper legs
- Waist
The Kettlebell Windmill is an advanced compound movement that develops exceptional shoulder stability, core strength, and hip mobility through a weighted hinge pattern. It specifically targets the obliques and posterior chain while requiring significant overhead control.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Clean and press the kettlebell overhead with your right arm, locking your elbow and packing your shoulder into the socket.
- Turn both feet 45 degrees to the left, away from the weighted arm.
- Shift your weight onto your right heel, keeping the right leg straight and the left knee slightly soft.
How to do it
- Keeping your eyes fixed on the kettlebell, hinge your hips back and toward the right side while lowering your torso toward the floor.
- Inhale as you slide your left hand down the inside of your left leg, maintaining a perfectly vertical right arm throughout the descent.
- Exhale and drive through your right heel to return to a standing position, using your obliques and glutes to pull your torso upright.
- Complete all reps on one side before switching the kettlebell to the other hand and reversing your foot position.
Form checklist
- Keep your eyes on the kettlebell at all times to maintain balance and shoulder alignment.
- Ensure the weighted arm remains vertical and perpendicular to the floor, not leaning forward or back.
- Hinge deeply into the hip of the weighted side rather than just bending at the waist.
- Keep the leg on the weighted side straight to maximize the hamstring and glute engagement.
Pro tips
- Focus on 'packing' your shoulder blade down and back to create a stable base for the weight and protect the joint.
- Think about pushing your butt back and out to the side to fully engage the posterior chain and obliques during the hinge.
Make it harder
- Perform a 'Low Windmill' by holding the kettlebell in the bottom hand while keeping the top arm empty but vertical.
- Progress to a 'Double Windmill' by holding a kettlebell in both the overhead and the reaching hand simultaneously.
Frequently asked
- What muscles does the kettlebell windmill work?
- The kettlebell windmill primarily targets the glutes, hamstrings, and hip flexors, and also works the deltoids, erector spinae, and obliques as secondary muscles.
- What equipment do you need for the kettlebell windmill?
- The kettlebell windmill uses kettlebell.
- Is the kettlebell windmill good for beginners?
- The kettlebell windmill is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Barbell Hang CleanAdvanced · erector spinae, glutes, hamstrings, hip flexors, and quadriceps
- Bodyweight SwingIntermediate · glutes, hamstrings, and hip flexors
- Standing Jumping Jack Air BikeBeginner · adductors, glutes, hamstrings, hip flexors, and quadriceps
- Worlds Greatest StretchIntermediate · erector spinae, glutes, hamstrings, hip flexors, obliques, and quadriceps