Strength exercises Β· Lower body
Kettlebell windmill
How to perform it
Hold the kettlebell in a locked-out arm overhead, feet turned slightly away from the loaded side. Push the hip under the kettlebell back and out to the side while sliding the free hand down the inside of the opposite leg. Return to standing along the same path. The glutes, hamstrings and obliques work; the shoulder and shoulder blade stabilize the load. Unlike a regular deadlift it adds chest rotation and an overhead hold. Only go as far as you can keep under control; there's no need to reach the floor. Reps and weight are per side.
Video demo
Equipment
- KettlebellFree weight
Muscles worked
Front
Back
Muscles and artwork credits
- Biceps femoris
- Erector spinae
- External obliques
- Forearm flexors
- Front delts
- Gluteus maximus
- Internal obliques (not on the surface map)
- Mid and lower traps
- Semimembranosus
- Semitendinosus
- Serratus anterior
Related exercises
Find another variation and compare difficulty.
Kettlebell windmills
Exercise family Β· pattern: Hinges and pulls
- Kettlebell windmillCurrently viewing
Difficulty describes how demanding the execution is. It is not a recommended training order.