Low Windmill (Kettlebell)

A core and rotational stability exercise where you rotate your torso while keeping a kettlebell pressed overhead, building core strength and shoulder stability.

Instructions

1. Stand with feet shoulder-width apart, one foot turned out, holding kettlebell overhead with one arm locked out.
2. Keep your gaze on the kettlebell throughout the movement for safety.
3. Begin rotating your torso by pushing your hips out and folding at the waist toward the locked-out kettlebell.
4. Lower your torso in a controlled rotational pattern, keeping the kettlebell stable overhead.
5. Return to standing by reversing the movement and driving your hips forward.
6. Complete prescribed reps on one side, then switch arms and repeat.

Tips

• Keep your eyes on the kettlebell throughout the entire movement for safety and stability.
• Perform the movement slowly and deliberately to maintain control and prevent injury.
• A slight turn of your feet can help with balance and ease of movement.
• This is an excellent progression toward full windmill variations.
• Start with light weight and focus on mobility and control before adding load.