Kettlebell Windmill
The Kettlebell Windmill is a functional compound exercise that combines a lateral hip hinge with overhead stability to target the obliques, shoulders, and hamstrings. It improves core strength, shoulder stability, and full-body mobility in a single movement.
Because the Windmill requires high neuromuscular coordination and stability, the AI analyzes your daily recovery metrics (HRV and sleep) to determine if your nervous system is ready for this complex movement or if a regression is safer today. By tracking your RPE and weight history, the app ensures you only increase load when your performance data indicates you have mastered the stability requirements, reducing the risk of shoulder or back strain.
Form Cues
- Lock your elbow completely and keep the arm vertical
- Keep your eyes fixed on the kettlebell throughout the rep
- Hinge your hips back and out to the side at a 45-degree angle
- Keep your back leg straight and support your weight on that hip
- Engage your glutes and obliques to stand back up
- Don't bend the elbow of the arm holding the weight
- Don't take your eyes off the kettlebell
- Don't round your lower back to reach the floor
- Don't let your shoulder shrug up towards your ear
Common Mistakes
- Bending the overhead arm due to lack of stability
- Rounding the spine instead of hinging at the hips
- Failing to rotate the feet 45 degrees before starting
- Looking down at the floor instead of the weight
Muscles Worked
This exercise primarily strengthens the obliques and the entire lateral line of the core while challenging the anterior deltoid and rotator cuff to maintain isometric overhead stability. It also provides a dynamic stretch for the hamstrings and improves hip mobility through the loaded lateral hinge pattern.
Primary
Secondary
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