Kettlebell Windmill (dumbbell or kettlebell)

Core, obliques, shoulders, backDumbbell or Kettlebell

The windmill is an overhead stability and lateral hinge exercise. It strengthens the core, enhances hip mobility, and builds shoulder stability through controlled lateral bending.

How to do it

1Stand tall with feet wider than shoulder-width, angled 45 degrees away from the top weight.

2Lock a kettlebell or dumbbell overhead and keep your eyes locked on the weight throughout.

3Shift your hips back toward your loaded side as you hinge laterally toward the floor.

4Slide your bottom hand down your front leg, keeping a flat back and top arm perpendicular to the floor.

5Drive through your hips and brace your core to return upright without bending your top elbow.

Common mistakes

Rounding your lower back instead of hinging through your hips, risking back injury.

Bending the top arm elbow, dumping shoulder stability and jeopardizing overhead control.

Looking away from the overhead weight, causing loss of balance and shoulder misalignment.

Breathing

Inhale as you hinge sideways and lower down; exhale as you contract your glutes and core to push back up.

Make it harder or easier

To scale down, perform bodyweight-only or hold the weight in your bottom hand.

To scale up, increase the weight or hold a kettlebell bottom-up in your overhead 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.