Sculping your body with Kettlebell Windmill Exercise

Do you want to sculp your body? …add windmill exercise to your training program!!!

Windmill is a dynamic full-body exercise which improves strength, stability, coordination and mobility. Its main focuses on core, shoulders, and hips muscles strengthening. Using a kettlebell adds greater resistance and makes the exercise more challenging.

Start in a standing position.

  • Hold a kettlebell overhead with one hand above the head while keeping the other extended to the side of the body with the palm facing forward.
  • Keep your feet wider than shoulder-width apart, one foot pointing forward, and the other angled outward.
  • Keep your eyes on the kettlebell.
  • Tilt your torso to the side while pushing your hips in the opposite direction.
  • Keep your eyes on the kettlebell as you tilt.
  • Maintain your arm which hold the weight straight over your shoulder and vertical to the ground.
  • Keep your back straight and drive the opposite straight toward the ground.
  • Engage your core, push the ground with your feet, keep your arms straight and return to starting position.

Let’s unlock the secrets to mastery:

  • Focus on perfecting your technique
  • Keep the arm with the kettlebell straight, stable and always your eyes on it
  • Start the movement by hinging at the hips
  • Remember to keep your core engaged
  • Control the movement while you tilt the torso and keep your back straight
  • Perform the movement slowly to avoid any injury
  • The rhythmic flow is crucial. Exhale as you lower and inhale as you return to the starting position

Windmill is a demanding multi joint exercise.  Ensure your body is ready! If you want to prevent injuries, work on your mobility and your flexibility before you perform that exercise.  Also, mastering your technique is very important before progressing to heavier weights. Furthermore, is better to consult with a fitness expert before you execute any exercise or training program.


Grigoris Dogas, Personal Trainer, Seminar lecturer, AthensTrainers® Associate

Photo by Dionysis Tsipiras