The windmill is a challenging kettlebell exercise that combines strength, flexibility, and body control. It is excellent for developing hamstring flexibility, hip mobility, and shoulder stability.
What is the Windmill?
The windmill involves hinging at the hips while keeping one arm locked overhead. You reach down toward your front foot while maintaining the overhead arm position, then return to standing.
Benefits
- Hamstring Flexibility: The hinging motion stretches and strengthens the hamstrings
- Hip Mobility: Improves range of motion in the hips
- Shoulder Stability: Holding weight overhead builds shoulder strength
- Core Strength: Your midsection works to stabilize the spine
How to Perform
- Stand with feet slightly wider than shoulder-width
- Press the kettlebell overhead with your right arm
- Turn your right toes out at 45 degrees
- Hinge at the hips, pushing your butt back
- Reach your left hand down toward your right foot
- Keep your right arm locked and eyes on the bell
- Return to standing by reversing the movement
Programming
Start with 3-5 reps per side and progress to 8-10 reps. Use a lighter weight than your main exercises. Perform 2-3 times per week.