Kettlebell Windmill

What it is

This is a dynamic, full-body exercise that challenges your stability and strength. You will move your torso around an overhead kettlebell, engaging your core muscles intensely. It primarily targets your abdominals while also working your glutes, hamstrings, shoulders, and triceps. This compound movement builds rotational strength and hip mobility.

Technique tips

• Keep the kettlebell locked out directly overhead at all times.
• Maintain constant eye contact with the kettlebell throughout the exercise.
• Initiate the movement by hinging at your hip, pushing your glutes back.
• Angle your feet about 45 degrees away from the working arm.
• Control your descent and ascent; avoid rushing the movement.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.