Kettlebell Windmills

A kettlebell exercise hinging sideways under a locked-out overhead weight, training oblique strength and shoulder stability.

How to do it

1. Stand holding a kettlebell locked out overhead in one hand.
2. Turn your feet about 45 degrees away from the working arm.
3. Keeping the kettlebell up, hinge at the hips sideways.
4. Reach your opposite hand down toward your foot.
5. Drive your hips back to stand up tall.
6. Complete reps on one side, then switch.

Tips

• Keep your eyes on the kettlebell throughout the movement.
• Push your hips out to the side instead of rounding your spine.
• Start light until the hinge pattern feels stable and controlled.

Muscles

Primary: Adductors, Front deltoid, Obliques

Secondary: Erector spinae, Glutes (max), Hamstrings