Kettlebell Advanced Windmill

Kettlebell Advanced Windmill

The Kettlebell Advanced Windmill is a dynamic and challenging exercise that targets multiple muscle groups while providing a great strength and stability challenge. This exercise primarily engages the core, shoulders, and hips, promoting overall stability and mobility. As the name suggests, it involves the use of a kettlebell, which adds an extra dimension to the movement. The Kettlebell Advanced Windmill begins with the athlete standing with feet slightly wider than shoulder-width apart, and the kettlebell in one hand, held directly overhead. Maintaining a strong core and straight spine, the athlete then hinges at the hips, pushing them to one side while keeping the arm with the kettlebell extended overhead. The non-weightbearing arm can either be kept extended out at a 45-degree angle or placed on the hip. The key to performing this exercise effectively lies in both proper form and controlled movement. Engaging the core muscles throughout the exercise is crucial for stability and alignment. It is important to maintain a good range of motion while focusing on controlled movement, rather than speed. The Kettlebell Advanced Windmill not only improves core strength and stability but also enhances shoulder mobility and hip flexibility. Additionally, it helps to develop a strong mind-muscle connection and body awareness, as precise control is needed to maintain proper alignment and balance. Including this exercise in your workout routine can offer a fresh challenge and help take your fitness journey to the next level.


  • Start by standing with your feet slightly wider than shoulder-width apart, toes turned out slightly.
  • Hold a kettlebell in your right hand, with your arm extended straight up above your shoulder.
  • Keep your eyes on the kettlebell as you push your hips back and bend your knees slightly.
  • Rotate your torso to the left, reaching your left hand towards the ground.
  • Keep your right arm extended and your gaze towards the kettlebell throughout the movement.
  • As you lower your torso, push your hips to the right, keeping your left leg straight and left foot firmly planted on the ground.
  • Pause when your left hand is near or touching the ground, and your torso is parallel to the floor.
  • Engage your core muscles and push through your right heel to return to the starting position.
  • Repeat for the desired number of repetitions and then switch sides, holding the kettlebell in your left hand.

Tips & Tricks

  • Ensure you have a strong core and good shoulder mobility before attempting this exercise.
  • Start with a lighter kettlebell and gradually increase the weight as you become more comfortable and capable.
  • Focus on maintaining proper form throughout the movement, especially keeping your chest up and shoulders back.
  • Engage your glutes and keep your core tight to stabilize your body during the exercise.
  • Pay attention to your breathing and exhale as you reach the lowest point of the windmill.
  • Take your time with the movement and avoid rushing or using momentum.
  • Practice the exercise with a mirror or in front of a trainer to ensure proper alignment.
  • If you experience any discomfort or pain during the exercise, stop and seek guidance from a professional.
  • Include mobility exercises for your thoracic spine and shoulders in your warm-up routine.
  • Combine the kettlebell advanced windmill with other exercises to create a well-rounded workout for overall strength and stability.


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