How to do a Kettlebell Windmill
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Kettlebell Windmill
Target muscles worked
Instructions for Proper Form
This is a unilateral exercise that primarily targets the core. By holding the weight in a single hand, you can more easily identify and address imbalances between sides. This is a great exercise for developing core strength and stability.
- Stand upright with your feet shoulder width apart, grab ahold of the kettlebell handle with one hand.
- Bend your elbow to raise the kettlebell up to shoulder height allowing your forearm to rotate to place the kettlebell on the back of your wrist.
- Press the kettlebell overhead so that your arm is extended and palm facing forward.
- Press your hips backward while rotating your torso so that you can reach down to your foot with the opposite hand keeping the kettlebell overtop of your shoulder.
- Return to a standing position and lower the kettlebell to the starting position.
Weight & 1 Rep Max Calculator
Average Kettlebell Windmill standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps15lbs1 Rep Max20lbs
- intermediate8reps17.5lbs22.5lbs
- advanced8reps20lbs25lbs
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