Kettlebell Windmill

Obliques, Lower Back, GlutesKettlebell

Targeted exercise for oblique strength, hip mobility, and shoulder stability. Demands flexibility, balance, and solid focus.

How to do it

1Press the kettlebell overhead with one arm and angle both feet 45 degrees away from the working side.

2Shift your weight into your back hip while keeping your eyes on the kettlebell above.

3Hinge at your hips, pushing your glutes back and sliding your free hand down your front leg.

4Lower down to a comfortable depth while keeping your top arm locked vertical.

5Drive through your hips and core to return to the starting position.

Common mistakes

Bending at your waist instead of hinging at your hips, exposing your lower back to injury.

Looking away from the weight, causing your top arm to drift out of vertical alignment.

Bending your lead knee too much, reducing the stretch and work in your target muscles.

Breathing

Inhale as you hinge down. Exhale as you drive back up to standing.

Make it harder or easier

To scale down, perform the move bodyweight or hold the weight in your bottom hand. To scale up, go heavier overhead or hold a second bell in your bottom hand.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.