Windmill (Kettlebell)

An anti-lateral flexion exercise requiring balance and core stability, performed by rotating the torso while pressing a kettlebell overhead.

Instructions

1. Place a kettlebell in front of your lead foot and stand with feet hip-width apart.
2. Clean and press the kettlebell overhead with the opposite arm until it is locked out.
3. Rotate your feet slightly outward, pointing roughly 45 degrees away from your working arm.
4. Push your hips out in the direction of the locked-out kettlebell.
5. Slowly bend at your hips and rotate your torso, reaching your free hand toward the ground.
6. Maintain eye contact with the kettlebell overhead throughout the movement.
7. Touch the floor with your free hand, then reverse the motion and return to standing.

Tips

• Keep the kettlebell locked overhead and your eyes on it at all times; this ensures safety and shoulder stability.
• The movement is primarily a rotation and hip hinge, not a lateral bend.
• Use your free hand to balance and guide your body as you descend, but avoid placing excessive weight on it.
• Move slowly and deliberately through the full range of motion to maximize control and core engagement.
• Maintain a slight forward lean as needed, but avoid excessive upper body movement.
• This exercise demands tremendous core stability; use lighter weight initially to learn proper form.