How to Do Kettlebell Windmill: Muscles Worked & Proper Form

Muscles Worked in Kettlebell Windmills

Primary muscles worked:

• Glutes
• Front Deltoids
• Lateral Deltoids
• Rear Deltoids
• Hamstrings

Secondary muscles worked:

• Lower Back
• Abs
• Rotator Cuff
• Lats
• Traps

How to Do Kettlebell Windmills with Proper Form

1. Stand with your feet slightly wider than shoulder-width apart and hold a kettlebell in one hand, arm fully extended overhead.
2. Turn your feet slightly away from the side holding the kettlebell.
3. Keep your eyes on the kettlebell and slowly bend forward, rotating your torso, while lowering your free hand toward the floor along the inside of your leg.
4. Keep the kettlebell stable overhead throughout the movement.
5. Once you reach the bottom position, slowly return to the starting position by straightening your torso.
6. Repeat for the desired number of reps before switching sides.

Commentary

The Kettlebell Windmill is a great exercise for strengthening the core, shoulders, and hips. It also improves flexibility and stability throughout the body.