Kettlebell Windmills

DMOOSE

Kettlebell Windmills

Exercise Description

Main Target Muscles

Abs

Workout Type

Strength

Gym Gear

Kettlebell 

Fitness Level

Beginner 

Compound/Isolated 

Compound

Power Move 

Isometric

Target Muscle Group: Abs

Kettlebell Windmills Overview

 Some exercises can be very fast and require many reps to impact on your fitness. However, kettlebell windmill success is all about slowing down and being steady. This activity is not for the faint of heart. However, it's not easy to do.

Although it might seem difficult to adjust to the movements of the windmill, once you do, your core strength and shoulders will be stronger, and you'll be able to increase mobility and flexibility in your hips, lower back, and legs.

How to Do it

  1. Start standing with your feet shoulder-width apart, then turn them, so they are pointing 45 degrees in the direction you will bend towards.
  2. Then get your weight, be it a kettlebell, dumbbell, or sandbell, over your head in the hand that is opposite the direction your feet have turned.
  3.  The weight should be held above your head by the arm you are holding, and the other arm should remain in that position for the rest. 
  4. The other arm should reach towards your feet. Keep your eyes up and your hips in the same direction as the weight. Fold forward until your feet touch the arm. 
  5. Keep your back straight and brace your glutes. Slowly, return to the beginning position. Ensure your back stays straight throughout the movement.

Exercise Tips

  1. Keep your toes turned to the left and the lifter placing weight into the right hip.
  2. Keep the back of your left hand in contact with the left leg as you move down. 
  3. Place your weights on the hip muscles and make sure to keep your right leg completely straight. No bent knees.  
  4. Feel the stretch and control in your abs, obliques, glutes, and hamstring muscles.

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DMoose community is the place for all your fitness needs. We aim to give you the best tips in health, fitness, and wellness to live a healthy and balanced life.

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