kettlebell windmill
kettlebell windmill is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Stand with your feet shoulder-width apart, holding a kettlebell in your right hand overhead.
Step 2
Rotate your left foot outwards about 45 degrees and keep your right foot pointing forward.
Step 3
Bend your torso to the left side, keeping your right arm extended overhead and your eyes on the kettlebell.
Step 4
Lower your torso as far as you can while keeping your right arm straight and your left arm extended to the side.
Step 5
Pause for a moment, then return to the starting position by pushing through your right foot and engaging your obliques.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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