Kettlebell Windmill – Exercise Tutorial
The Kettlebell Windmill is a great exercise for developing shoulder stability and flexibility. The shoulder is taken through its full range of motion, while lower back, core and hamstring flexibility are challenged.
Before attempting this exercise with a kettlebell, it is advisable to try it first without a weight. As with most exercises, there are different variations of the Windmill, but this one is the most common.
- Clean the Kettlebell into the Rack position and press above your head. The arm should be locked straight, and the shoulder pulled back and down into the socket.
- Turn both feet away from the kettlebell at a 45 degree angle.
- While keeping the arm locked out at all times, and the legs straight (but knees unlocked), push the hip (on the same side as the Kettlebell) out to the side. The hip is the main focus of the movement, like a hinge.
- Keeping the eyes focused on the Kettlebell, lower and rotate the body. The other arm crosses the body and should end up touching the floor beside the opposite foot.
- To reverse the movement and return to the starting position, squeeze the glutes to extend the hip, lifting the body upward. Keep the shoulder locked into the socket at all times.
- The arm holding the Kettlebell above the head must be locked out and straight during the WHOLE exercise.
- The body is tense from head to toe for optimal stability.
- The movement is in the hip, flex and extend, keeping the back and legs straight
- Keep your eyes on the kettlebell.
Have a try and see how you get on. If you have problems with flexibility, just go as far as you can, then slowly progress the stretch.