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Shoulders

Kettlebell Windmill

The Kettlebell Windmill is a strength exercise with a kettlebell for your shoulders. Share of the load in the Zulta muscle model: obliques 21%, front delts 10% and gluteus medius 10%.

Also known as: kb windmill

Level: IntermediateEquipment: KettlebellMulti-joint (compound)Unilateral: one arm or leg at a time
Kettlebell Windmill demonstration

How to do it

  1. Press or clean a kettlebell overhead in one hand and lock the arm.
  2. Turn both feet about 45 degrees away from the loaded side, feet a little wider than shoulder-width.
  3. Keep the eyes on the bell and push the hip on the loaded side out to the side.
  4. Hinge sideways and slide the free hand down the inside of the front leg toward the floor.
  5. Drive the hip back under you to stand tall, keeping the bell overhead.

Tips

  • Keep the loaded arm vertical: the body moves under the bell.
  • Keep the back leg straight and let the front knee bend slightly.

Common mistakes

  • Letting the overhead arm drift forward or bend.
  • Rounding the back to reach the floor.
  • Bending sideways from the waist instead of hinging from the hip.

Muscles worked by the Kettlebell Windmill

  • Obliques Primary21%
  • Front delts Secondary10%
  • Gluteus medius Secondary10%
  • Upper abs Secondary9%
  • Gluteus maximus Secondary9%
  • Hamstrings (biceps femoris) Secondary9%
  • Rotator cuff Stabilizer7%
  • Side delts Secondary5%
  • Upper traps Minor5%
  • Triceps (lateral head) Minor5%
  • Serratus anterior Minor4%
  • Lower abs Stabilizer3%
  • Spinal erectors (lower back) Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

A side hinge under an overhead bell loads obliques and the hamstring of the front leg. Moving under a kettlebell held overhead: the shoulder stabilises the load while the obliques and glutes move the body from the floor to standing or into a side hinge.

Kettlebell Windmill alternatives

Same equipment

Similar exercises

Frequently asked questions

What muscles does the Kettlebell Windmill work?

Mainly the obliques. The front delts, gluteus medius, upper abs, gluteus maximus, hamstrings (biceps femoris) and side delts assist.

Is the Kettlebell Windmill good for beginners?

The Kettlebell Windmill is rated intermediate. Learn the technique with a light weight first.

What is a good alternative to the Kettlebell Windmill?

For example the Turkish Get Up. They train mostly the same muscles.

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