Windmill
Primary
Core
Secondary
Shoulders, Hamstrings, Obliques
Equipment
Kettlebell
Difficulty
Intermediate
Type
Rotation
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Windmill is a functional rotational movement that primarily targets your core. Use for mobility and stability.
Everything You Need to Know About the Windmill
The Windmill is a intermediate difficulty exercise that targets your Obliques and Core. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for mobility and stability. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate to advanced for optimal results. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Windmill work?
Primary
Secondary
Stabilizers
Step-by-step: Windmill
- 1
Press kettlebell overhead with one arm.
- 2
Turn feet 45 degrees away from weight.
- 3
Push hip out to the side.
- 4
Hinge down, sliding hand down leg.
- 5
Keep eyes on the weight.
- 6
Return to standing for optimal results.
What are the best tips for the Windmill?
Great for hip and shoulder mobility.
Keep weight arm locked.
Hinge at hip, don't bend spine.
Eyes on the kettlebell.
Mistakes to watch for on the Windmill
Bending the spine for optimal results.
Rotational exercises like the Windmill generate force through your midsection. This mistake leaks power and can strain your Obliques. Move deliberately and own every inch of the rotation.
Losing eye contact for optimal results.
Rotational exercises like the Windmill generate force through your midsection. This mistake leaks power and can strain your Obliques. Move deliberately and own every inch of the rotation.
Weight arm bending for optimal results.
Loading more weight than you can control on the Windmill forces compensatory movement patterns that bypass your Obliques. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Who should do the Windmill?
Intermediate to advanced for optimal results.
How to Program the Windmill
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 5-6 reps per side. Rest 60s.
What are good alternatives to the Windmill?
Other Variations
- Bodyweight Windmill
- Low Windmill
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Windmill — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep weight arm locked.
- Hinge at hip.