Kettlebell High Windmill

The Kettlebell High Windmill is an exercise that is really good for training the core, medial glutes, shoulders and hips.

Think of the windmill as being similar to a good morning done to the side with an extended shoulder press.

Before you do this exercise, it is advisable to get proficient in doing the standing press and then hold your arm locked out overhead.

This is an intermediate to advanced exercise.

Kettlebell High Windmill

Benefits of doing the High Kettlebell Windmill

There are many benefits to doing the High Kettlebell Windmill.  There are both health related benefits and performance related benefits.

Health Related Benefits:

  • Helps to correct any muscle imbalances in the core, hamstrings, abdominals and shoulders.
  • Improves posture.
  • Improves strength in your muscles, ligaments and tendons.
  • Decreases lower back pain.
  • Making your core and shoulders more resistant to injury.

Performance Related Benefits:

  • Develops strength and stability in the hamstrings, deep core muscles, abdominals, lower back and obliques and shoulders.
  • Improves flexibility and balance in your body.
  • Increases range of motion in your hips.
  • Improves your strength in other sports and activities that involve the use of the core.
  • Improves coordination between different muscles.

How to do a High Kettlebell Windmill (Kettlebell held in the right hand)

  • Grab a kettlebell by the handle and hold it in a rack position.
  • Keep your feet shoulder width apart.
  • Activate your core.
  • Pack your shoulder joint into its socket and perform a shoulder press.
  • Keep your eye on the kettlebell.
  • Turn your feet in a 45 degree angle away from the kettlebell to your left.
  • Perform a hip hinge motion towards the heels of your feet.
  • To complete the repetition, move your body back in the opposite direction so that your upper body is in a vertical position again.

High Kettlebell Windmill Dos

  • Get an experience kettlebell trainer to show you what to do.
  • Execute the movement with control.
  • Core is engaged.
  • Keep your eye on the kettlebell the whole time.
  • Back stays in a flat position.
  • Ensure wrist holding the kettlebell is straight.
  • Keep the shoulder joint packed into the shoulder joint.
  • Ensure hip hinge movement is performed in line with the feet.

High Kettlebell Windmill Don’ts

  • Perform the movement in a jerky manner.
  • Keep your wrist in a bent position.
  • Round the back.
  • If you are already experiencing back pain, do not perform this exercise.
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