What equipment do you need for the kettlebell windmill?

You need kettlebell to do the kettlebell windmill.

What is a good kettlebell windmill?

For men, a good kettlebell windmill is about a 26 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 10 lb and elite lifters pass 70 lb. For women, the standards run from about 10 lb to 70 lb. The tier table above lists every rank from Bronze to Champion.

Core · Kettlebell

Kettlebell Windmill

How to do the kettlebell windmill, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Kettlebell
Difficulty: Advanced
Logged as: Weighted reps
Movement: Rotation
Mechanic: Isolation

Find more:Abs & Core exercises Kettlebell exercises

How to do it

Press a kettlebell overhead with one arm and stand with your feet slightly wider than shoulder width, toes turned out. Shift your weight to the opposite leg and push your hips back toward the kettlebell side. Slide your free hand down the inside of your opposite leg while keeping your eyes on the kettlebell and your arm vertical. Lower as far as comfortable, then drive through your hips to return to standing. Repeat the reps and then switch sides.

1Press the kettlebell overhead and hinge at your hips, reaching your free hand toward the floor; you should feel a stretch in your hamstrings and obliques
2Keep your gaze on the kettlebell and your arm locked, feeling your shoulder stabilise the load
3Push your hips back and keep your legs mostly straight as you rotate and reach

Common mistakes

Don't bend laterally through your spine, hinge at your hips instead of your waist
Avoid letting the kettlebell drift forward or losing the vertical alignment
Don't lock your knees completely; maintain a slight bend for safety

Muscles worked

The kettlebell windmill mainly works the obliques, with the upper abs, side delts, triceps, forearms, lower abs, glutes, hamstrings, and front delts assisting.