How to Do a Kettlebell Windmill

Train the full progression.

Use the preview here, then open the guided workout flow in the app.

Key takeaways

• Hinge instead of folding straight down.
• Keep the overhead shoulder tight.
• Use only the range you can control.

What it is

The windmill is an overhead hip hinge. You hold the bell locked overhead, push your hips out to the side, and reach down your leg while keeping your eyes on the bell — building shoulder stability, core strength, and controlled mobility.

How to do it — step by step

1. Get the bell overhead — snatch it or clean and press it up — with the arm locked and knuckles to the sky.
2. Keep your eyes on the bell and your core tight.
3. Push your hips out to the side (do not just bend over) and let your knees bend as much as they need.
4. Reach your free hand down toward your knee or thigh, staying under the bell.
5. Return by driving your hips back under you, keeping the arm locked the whole time.

Muscles worked

• Shoulders — overhead stability
• Obliques and core — the lateral hinge
• Glutes and hamstrings — the hip hinge
• Adductors — controlling the descent

Common mistakes

• Bending straight over instead of hinging the hips out.
• Rushing down into a vulnerable position for the back.
• Chasing depth — there is no prize for touching the floor.
• Letting the overhead arm bend or drift.

Variations & alternatives

• Low windmill or bottom-hand-supported version while learning.
• Double windmill (bell overhead and in the low hand) once solid.

How to program it

Windmills are a controlled mobility and stability piece — moderate loads, slow reps. In the app they support overhead work and the Turkish get-up.

FAQ