Exercise guide
Advanced Kettlebell Windmill
The Advanced Kettlebell Windmill combines overhead stability, core control, and a deep hip hinge. With one kettlebell locked out above the shoulder, you angle your feet, shift the hips toward the loaded side, and lower the torso while keeping the weight steady. The abdominals, glutes, hamstrings, and shoulder all help maintain the position.
Training context
What makes the Advanced Kettlebell Windmill different?
Unlike an unloaded windmill, this variation requires you to control a kettlebell overhead throughout the entire repetition. The added load makes shoulder stability and body position just as important as the depth of the hinge.
The goal is not to reach the floor at any cost. Use a range that allows the arm to stay locked out, the kettlebell to remain stacked over the shoulder, and the hips to move smoothly without losing balance.
Technique overview
Keep the kettlebell stacked overhead
Clean and press the kettlebell overhead, then turn your feet slightly away from the loaded side. Keep the arm locked and shift your hips toward the kettlebell side as you lower your torso. Look toward the weight and keep the free arm behind your back if using this variation. Stop before the overhead position changes, then drive through the hips to return to standing.
Treat this as an overview and use a range, pace, and setup you can control.