Kettlebell Windmill

A stability and mobility movement: you hold the bell overhead while flexing laterally at the hip. Technical.

• Isolation
• Dumbbell
• Advanced

How to do it

• Bell locked out overhead, keep your eyes on it
• Push your hip to the side and lower your free hand
• Come up in control keeping your arm vertical

Sets, reps and tempo

Ranges: 6–10 controlled reps per side · 2–3 RIR

Tempo: Slow, controlled movement; no momentum and no bouncing

Common mistakes

• Rounding your back as you lower
• Losing the overhead lockout

Muscles worked

Primary

• Core / abs

Secondary

• Shoulders
• Hamstrings

Alternatives

• Side Plank
• Pallof Press (anti-rotation)