The kettlebell windmill is a great kettlebell exercise to work on flexibility, mobility, and strength. You’re working on flexibility in the shoulders, thoracic (T-spine), hamstrings, and strength in the core plus shoulders. Of course, the exercise comes with a lot more benefits than that.
Few exercises develop shoulder stability, hip mobility, thoracic rotation, and lateral core strength simultaneously, and fewer still do it under load.
Kettlebell windmill benefits
The Kettlebell Windmill is an exercise that provides benefits for the shoulders, thoracic spine, hips, and more. The shoulders and spine benefit from stability, flexibility, and strength.
As the weight is overhead, the torso moves down and up the shoulders move through internal and external rotation, all while the muscles need to work to stabilize the shoulder joint.
The thoracic spine performs rotation to keep the weight off the shoulders and on the skeletal system. Without good thoracic flexibility, the shoulders will suffer. So, although a great exercise, care should be taken and one should progress carefully. The right progression is bodyweight before loaded movements.
How to do the kettlebell windmill
These steps are for the conventional kettlebell windmill, the high windmill, with the kettlebell overhead.
- Get the kettlebell overhead in the working arm and lock the arm.
- Look up at the kettlebell. Your eyes stay on the bell for the whole rep.
- Push the hip of the working side out to the side. The movement comes from the hip, not the spine.
- Lower your torso and slide the free hand down the inside of the front leg, to the shin or to the floor, as far as your hip and hamstring flexibility allows.
- Let the thoracic spine rotate so the weight stays over the shoulder and on the skeletal system.
- Come back up the same way, with the overhead arm still locked.
Start with bodyweight, then a light kettlebell. Coaching points for each variation are below.
Here are several variations of the kettlebell windmill:
- Kettlebell Windmill High/Low
- Kettlebell Anyhow Windmill
- Kettlebell Double Windmill
- Kettlebell 90/90 Windmill
- Kettlebell Kneeling Windmill and Runners Lunge Windmill
- Kettlebell Kneeling Deep Windmill
- Kettlebell Folding Windmill
1. Conventional Kettlebell Windmill
Level: Beginner to Intermediate
The conventional kettlebell windmill is the windmill you’re most likely used to seeing, this is the most common kb windmill. In the video, I show two different positions to move into with the windmill and both are perfectly fine. This variation of the windmill is also known as the high windmill, you can make the same movement with the kettlebell being in the hanging arm (low). Great to include in your kettlebell workouts.
Key coaching points:
- Push the hip of the working side out laterally. The movement comes from the hip, not the spine
- Keep the overhead arm locked. A soft elbow here is a loaded shoulder at risk
- Eyes on the bell throughout. This keeps the neck in line and helps you hold the overhead position
2. Kettlebell Anyhow Windmill
Level: Advanced
The anyhow windmill is where you work with two kettlebells at the same time, and the low kettlebell is bicep curled up into racking while coming up. In the up position, you can go down again and repeat, or you can press the kettlebell that was curled up and then change sides. Curling the bell up requires a lot of core work and you need to really tense all the muscles while curling, it’s awesome! But not a beginner move.
Build the conventional windmill first and get comfortable with the low bell position before adding the curl.
Video: Kettlebell Anyhow Windmill on Instagram
Key coaching points:
- Brace hard through the core as you curl. The temptation is to use momentum; resist it
- The curl happens on the way up, not on the way down
- Control the rack. Don’t let the curled bell crash into the chest
3. Kettlebell Double Windmill
Level: Advanced
The double windmill is performed with two kettlebells but you keep the same side up, whereas with the anyhow windmill you bring a kettlebell up and you can switch sides, with the double windmill you stay on the same side until you’re ready to switch sides, which then can be done with an Anyhow Windmill or simply put the low bell down and switch hands for the high bell.
The low bell adds a constant demand on the lower arm, shoulder, and grip throughout the movement.
Key coaching points:
- The low bell arm stays long; don’t let it drift inward as fatigue sets in
- Both arms stay active. This is not a passive carry in either hand
- Come back to the top fully before switching sides
4. Kettlebell 90/90 Windmill
Level: Intermediate
This is a variation of the windmill I created to add new moves to the CAVEMANROM suite of kettlebell exercises. This variation of the windmill is performed in the 90/90 hip position, which is an awesome stretch and a great progression for those who have mastered the bodyweight stretch. This variation also benefits the non-working shoulder with a stretch as the arm is sliding out.
Key coaching points:
- Set the 90/90 hip position carefully before adding load
- Rotate from the thoracic spine, not the lower back
- Let the non-working arm slide along the floor naturally; don’t force it
5. Kettlebell Kneeling Windmill
Level: Beginner to Intermediate
This variation of the windmill is actually a great one for beginners to progress and work on their thoracic flexibility while having some support from the ground and being able to lean on it. You could also turn this into a runners lunge windmill by lifting the knee off the ground once in position.
Key coaching points:
- Work on getting the hand to the floor before adding load overhead
- Runners lunge windmill: lift the back knee slowly and control the shift
6. Kettlebell Kneeling Deep Windmill
Level: Intermediate
This is the same as the previous variation except that the hand does not go to the ground but the forearm, so more hip flexibility is required.
Don’t force the forearm to the floor if the hip flexibility isn’t there yet. Use the kneeling windmill until the depth comes.
Key coaching points:
- Overhead arm stays locked throughout; depth means nothing if the shoulder breaks position
7. Kettlebell Folding Windmill
Level: Beginner
This is a variation of the windmill I created to have the full support of the ground to work on the thoracic and shoulders, and it also allows you to work on your hip flexors and extensors. The kneeling and folding windmills are great variations to work your way up the more advanced versions of the windmill.
Use it as a warm-up for standing windmill sessions, as active recovery, or as a first step for anyone who can’t yet get into the kneeling or standing positions with control.
Key coaching points:
- Progress from here to the kneeling windmill, the kneeling deep windmill, then the conventional windmill
How to program the kettlebell windmill
The windmill fits into training in three ways:
- As a warm-up (5 to 10 min): 2 to 3 sets of 3 to 5 reps per side with a light bell. Use the kneeling or conventional variation to open the hips and thoracic spine before a pressing or squat session.
- As a strength movement: 3 to 5 sets of 3 to 5 reps per side with a heavier bell. The conventional and double windmill work well here. Pair with Turkish get-ups for a shoulder and core session.
- As a mobility block (off-day work): Combine the 90/90, folding, and kneeling deep variations for 15 to 20 minutes. No heavy load needed; quality of movement is the goal.
Windmill combos
Most of these exercises are part of the CAVEMANROM suite of exercises. Get certified online: Master Kettlebell Mobility L3.
See the kettlebell windmill in the list of kettlebell exercises.
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