The kettlebell windmill offers you several benefits in one exercise. With the windmill, you can strengthen your shoulders, stabilize your core, stretch your hips, hamstrings, obliques, and more. Not only do you use these muscles in daily life, but you also depend on them as you run, jump, and lift weights. So, whether you want to improve your everyday strength and flexibility or sharpen your competitive edge, kettlebell windmills can help.

As effective as this exercise is, the kettlebell windmill is a complex movement that can be tricky to execute. Read this blog to learn how to master the kettlebell windmill at our Thornton gym.

How to Do the Kettlebell Windmill at AFAC Gym

When you do the kettlebell windmill, there’s no need to go too heavy on the kettlebell weight, as it can put a lot of stress on your lower back. Treat this exercise and your body with respect by performing the kettlebell windmill with complete control and focus. If you’re a beginner, you can do the exercise without a kettlebell to get your form perfected, and then add the weight later.

1. Stand with your feet about shoulder-width apart.
2. With the kettlebell handle in your right hand, lift the kettlebell into a shoulder press position. Extend your right arm straight up with your wrist and elbow in line with your right shoulder.
3. Turn both your feet at about a 45-degree angle to the left (the opposite direction of the hand holding the kettlebell).
4. Straighten your left arm and place your left hand on your left thigh with your palm facing forward or touching your thigh.
5. Look up at the kettlebell in your right hand throughout the exercise.
6. Hinge at the hips and bend toward your left hand, going deeper and deeper as your left hand moves down your left leg. You can bend your left leg slightly, but keep your right leg straight.
7. Keep your spine straight as you bend down, hinging at the hips.
8. Go as deep as you can until you can’t go any further without compromising your form.
9. When you reach your individual depth, squeeze your glutes, push into the floor with your feet, and stand back up tall before your next rep.
10. Complete your desired number of reps on one side, and then mirror the exercise on the other side for the desired number of reps.

To be safe, maintain a long, straight spine throughout the entire movement. Don’t round or twist your back. Also, keep your eyes on the kettlebell the entire time to ensure your arm remains vertical. When you breathe, inhale on your way down and exhale as you rise from the bottom of the motion.

The number of reps performed can vary from person to person depending on their ability and fitness goals. Some people do 3 windmills per side only, while others do 3-5 sets of 3-5 reps on each side. You can also do 7-10 sets on each side. Rest as needed between sets to ensure you maintain proper form.

Kettlebell Windmill Variations

Here are a few kettlebell windmill variations that can be used to keep your training varied and progressive.

Double Kettlebell Windmill

Once you have mastered the standard top-handed kettlebell windmill that’s described above, you can add a second kettlebell to your bottom hand for a more advanced variation of the exercise. Before you try this, practice the windmill with a kettlebell in the bottom hand only, as well as the top hand only, so that you don’t overload yourself.

Dumbbell Windmill

Instead of a kettlebell, you can use a dumbbell for the windmill exercise. This places the load slightly differently since a dumbbell rests above your wrist instead of behind. People who don’t have access to kettlebells often use this version.

Kettlebell Windmill to Side Press

During a kettlebell windmill to side press, you add a side press while you’re at the bottom, or bent over, position of your windmill movement. At the beginning of your windmill, stand with your right arm bent and hold the kettlebell at about chin height. As you bend down, lift the kettlebell straight up, rotating your arm slightly so that your palm is facing away from you. Then, as you return to the standing position, bend and rotate your right arm to return the kettlebell to around chin height. Keep your eyes on the kettlebell throughout the exercise.

Pause Kettlebell Windmill

The pause kettlebell windmill can increase your control during the movement. You and your personal trainer can determine your pause points during the exercise. For example, try adding a pause at the top and bottom of every rep.

Benefits of Doing the Kettlebell Windmill at AFAC Gym

While the kettlebell windmill does strengthen some muscles, it shouldn’t be thought of as solely a strength training exercise, but also as a movement that improves mobility, flexibility, and stability. Read on to learn more about the benefits of the kettlebell windmill.

Lower body flexibility and strength

The windmill stretches the hips, obliques, and hamstrings while increasing strength in the glute, shoulder, and core muscles.

Core stability and strength

The windmill movement tasks the core muscles (especially the obliques) with stabilizing the spine and hips. Since it’s a rotational exercise, the kettlebell windmill requires the core muscles to be engaged to resist rotational forces on the spine. This helps enhance core stability and improve resistance to injury.

Shoulder stability, mobility, and strength

The kettlebell windmill exercise increases shoulder strength and stability, allowing you to enhance control and coordination through wide ranges of shoulder motion.

Conditioning of stabilizing muscles

The kettlebell windmill conditions your small stabilizing muscles so that your larger muscles have a better foundation. This can protect your body from injuries.

What Muscles Does the Kettlebell Windmill Work?

While it’s not considered an intense strength training exercise, the kettlebell windmill does work muscles throughout your body. Here are the muscle groups that are targeted by this exercise.

Shoulder stabilizers

The shoulder muscles and shoulder stabilizers (such as the rotator cuff muscles, rhomboids, and upper back) are responsible for the contractions that support the weight overhead throughout the movement. This demands a lot of shoulder mobility, strength, stability.

Obliques and abdominals

The obliques and abdominal muscles help to resist spinal extension and flexion under load. That means, the stronger your core muscles are, the better your resistance to back injury. The windmill reinforces core strength and hip hinging mechanics to support the spine’s integrity.

Hamstrings and glutes

The kettlebell windmill targets the glutes and hamstrings, as well as other lower body muscles like the piriformis. As you descend into the windmill position, you’ll put a great stretch into your hamstrings and glutes, which can improve your hip function. As you return to the starting position, your glutes will work to bring you back upright.

Are You Ready for KWs at AFAC Gym?

The kettlebell windmill can be a highly beneficial exercise for fitness, strength, and power athletes of all levels. While it’s a complex exercise, it enhances mobility and stability across most joints in your body. It’s also a good movement to improve hip function and shoulder stability, establishing the building blocks needed to move into more advanced training while protecting yourself from injury.

If have questions about doing the kettlebell windmill at AFAC gym, please speak to a member of our team or one of our personal trainers for assistance. We’re here to support you at any point during your fitness journey, whether you’re just beginning your strength training program or have been lifting at AFAC, the best gym in the Thornton, Colorado, area, for years.

For more information about being a member of AFAC gym, please stop by or give us a call. You can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club for assistance.

To read more articles from Adventure Fitness Athletic Club, check out our Adventure Corner blogs by clicking here.