The kettlebell windmill is excellent exercise for core strength, should stability and hip/hamstring flexibility. The movement requires skill and practice and a solid foundation of overhead shoulder stability and strength.

Teaching Points

  1. Stand with your feet shoulder width apart
  2. Snatch or press the kettlebell overhead
  3. Rotate your feet at a 45-degree angle away from the lifting arm
  4. Hinge the hip and rotate your thoracic spine
  5. Keep the leg on the lifting side straight throughout the movement. The other leg can bend slightly
  6. Watch the kettlebell overhead as you slowly lower your torso towards the ground, go as low as your mobility allows
  7. Squeeze your glutes and drive your hips forward until you are in the standing position