The Kettlebell Windmill is a expert-friendly kettlebell strength exercise that targets the abdominals, with the abdominals working alongside. Here's how to do it right — and what to stop doing.
Primary musclesAbs
Secondary musclesAbs
EquipmentKettlebell
LevelExpert
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Kettlebell Windmill
Stand with feet wider than shoulder width and press a kettlebell straight overhead with one arm.
Turn your front foot out about 45 degrees and lock your eyes on the kettlebell overhead.
Push your hips toward the side of the locked-out arm while keeping the bell straight up.
Hinge sideways and reach the lower hand down the inside of the front leg toward the floor.
Pause at the deepest position with the bell stacked over the shoulder and the back leg straight.
Reverse the hinge by driving the hips back under the kettlebell to return to standing.
02 The payoff
Why it earns its spot
Builds shoulder stability and overhead control under load.
Strengthens the obliques and trains hip mobility in one move.
Develops body control and coordination for sport and athletic prep.
03 Don't do this
Common mistakes
Letting the overhead arm drift forward or back instead of staying stacked over the shoulder.
Bending the knee of the back leg, which collapses the stretch through the obliques and hamstrings.
Loading too heavy too soon, which compromises shoulder stability under the bell.
Looking forward instead of tracking the kettlebell, which often causes the arm to drift.
EGON Put it on record
Track it in EGON.
Log every set of the Kettlebell Windmill, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
