What is a Kettlebell Windmill?
The Kettlebell Windmill is an intermediate/advanced kettlebell exercise that rotates your spine and strengthens your core. The prerequisite movements for this are the Kettlebell Cleans & Presses
The Kettlebell Windmill is a full-body exercise with an emphasis on the following muscle groups:
- Core
- Back
- Shoulders
- Legs (hamstrings & hips)
How to Do a Kettlebell Windmill (Instructions):
Clean and press the kettlebell with your right hand. Widen the stance of your feet and point your toes about 45 degrees away from your right hand.
Rotate your torso slightly to the left, which will begin to open up your back. Slowly, drop your other hand towards the ground while pressing into the hip on your back leg. Keep your kettlebell arm straight, and go down as low as you can, typically until your hand can touch the ground.
Return to the top of the movement, and repeat on the other side.
Trainer Tips for the Kettlebell Windmill
-
Progression (make harder)
- Use a heavier weight. Scale up in 8kg increments (16kg, 24kg, 32kg, etc…)
- Grab another kettlebell in the other hand and lower it to the floor.
-
Regression (make easier)
- Use a lighter weight.
- Use no weight.
-
Application:
-
Add these as warm-ups with a light kettlebell. This is great for opening up your hip mobility for a session.
- Add these to the end of a workout for a great core strengthening session.
-
Ready to prioritize your health?
If you’re a Christian guy and you’re ready to prioritize your health, lose weight, and do it all from home using kettlebells, just click here to learn how we can help.
Recent Videos
Video Tags
Fitness Resources Grounded in Biblical Truth

Layman's Fitness is dedicated to providing God-exalting information, motivation, methods, and workout plans so that the everyday man is better equipped to glorify God with his body.
Learn More