Kettlebell Windmill

A complex exercise for core strength and shoulder stability. It targets the obliques while improving hip mobility and thoracic rotation.

Exercise Details

Level: Advanced
Body Area: upper
Type: push
Movement: Unilateral

Required Equipment

Kettlebell

Target Muscle Groups

Primary

Shoulders

Secondary

Back

Setup

Press a kettlebell overhead with one arm. Turn your feet 45 degrees away from the weight. Keep the weighted arm locked out.

Instructions

1. Hinge your hips back toward the weighted side.
2. Slide your free hand down your leg toward the floor.
3. Look up at the kettlebell throughout.
4. Return to an upright position using your obliques.
5. Keep the arm vertical.

Common Mistakes

1. Bending the weighted arm.
2. Arching the lower back.
3. Losing eye contact with the bell.

Alternative Exercises

Wide Grip Behind the Neck Pulldown

Intermediate / Lat Pulldown Machine / Back / pull

An advanced lat-building variation that isolates the upper back. It requires significant shoulder mobility and emphasizes the outer fibers of the lats.

Wide Grip Behind the Neck Pull-Up

Advanced / Pull-up Bar / Back / pull

Targets the upper back and rear deltoids. Pulling behind the neck requires advanced shoulder mobility and focuses on scapular retraction.

Wide Grip Pull-Up

Intermediate / Pull-up Bar / Back / pull

Emphasizes the outer lats and teres major. This variation is the gold standard for building back width and the classic "V" taper.

Weighted Lying Twist

Intermediate / Stability (Swiss) Ball / Back / core

A rotational core exercise that targets the internal and external obliques. It is essential for developing rotational power and improving lateral spinal stability.

Upright Shoulder External Rotation

Intermediate / Dumbbells / Shoulders / isolation

A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Upright Row

Beginner / EZ Bar / Shoulders / pull

A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Underhand Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A pulling exercise that increases bicep activation and targets the lower lats. The supinated grip allows for a deeper contraction and greater range of motion.

Twin Handle Parallel Grip Lat Pulldown

Beginner / Cable Crossover Machine / Back / pull

A back exercise using two separate handles to allow for a neutral grip. This variation is shoulder-friendly and builds significant mid-back thickness.