The Kettlebell Windmill is a total body burner. It is a perfect exercise to train the glutes, shoulders, hips, hamstrings, and the core. It is an advanced kettlebell move that has a lot of power over your body and strength when learned properly.
However, the problem with the kettlebell windmill is that most people do not know how do it correctly. You must learn how to maintain a proper form and how to do a perfect windmill if you want to enjoy the full benefits of this powerful and highly beneficial exercise.
As a beginner, you should try this exercise with no weights until you’ve become familiar with the sequence. Rushing through the sequence will expose you to injury and you will end up not mastering how to do it the perfect way. Moreover, the kettlebell windmill move is a bit intimidating and challenging but you can pull through it if you are determined and ready to learn!
There are 3 variations of kettlebell windmill and they include:
- The High Windmill
- The Lower Windmill
- The High Low Windmill
In this short tutorial, we are going to teach you how to master all three of them starting with the low windmill which is the easiest of them and then slowly progressing to the high and then the high low.
Before You Start the Kettlebell Windmill
It is recommended that you do a dynamic warm-up before starting the kettlebell windmill workout. Since the kettlebell windmill is a complex exercise, a little warm will help to stretch the hips and add more mobility in the middle spine. Additionally it will open up the chest and shoulder areas, allowing you to do a perfect windmill without hurting your joints.
Alright, let’s learn how a perfect kettlebell windmill is done:
Low Windmill
Step 1
To start, keep a kettlebell on the ground between your legs (in front). Next, strike a pose with your feet slightly wider than hips. Your knees should be slightly bent and left toes slightly turned out. Finally, ensure that the right toes are turned to the right.
Step 2
Carefully extend your right arm towards the ceiling while keeping your wrist straight. Then engage your abs and keep the left hand to inside of left thigh. Don’t look down; instead look up towards your extending right hand.
Step 3
Lower your torso and hinge at hips while bending the left knee as you carefully slide the left arm down to grasp the handle of the kettlebell. At the same time, the right arm should be extended in line over shoulder.
Step 4
Finally press back up while holding the bell with your palm pointing out, then return to standing and repeat.
High Windmill
Step 1
Strike a pose with your feet slightly wider than hips. Your knees should be slightly bent and left toes slightly turned out. Ensure that the right toes are turned to the right.
Step 2
Grab the bell in your right hand by the handle with the weight behind your wrist while extending your right arm towards the ceiling.
Step 3
Keep your abs engaged and left hand to inside of left thigh, all the while looking up to your right hand.
Step 4
Lower your torso and hinge at hips. Next, bend your left knee so you can touch the ground with the left fingertips. Ensure that you are extending your right arm in line over shoulder.
Step 5
Press back to standing the position, and then repeat.
High Low Windmill
Step 1
Place a kettlebell on the ground between your legs (in front). Next, strike a pose with your feet slightly wider than hips. Your knees should be slightly bent and left toes slightly turned out. Ensure that the right toes are turned to the right. Grab another kettlebell that has the same weight with your right hand and keep the weight of the bell behind wrist.
Step 2
Keep your wrist straight and extend your right arm towards the ceiling.
Step 3
Keep your abs engaged and left hand to inside of left thigh, all the while looking up to your right hand.
Step 4
Lower your torso and hinge at hips. Carefully bend left knee just as your left arm reaches down to grasp the handle of the kettlebell while extending your right arm in line over shoulder.
Hold the bell with palm facing out, then press back up to a standing position and repeat.
3 Common Kettlebell Windfall Mistakes to Avoid
1. Not Doing a Proper Warm up
You need a short warm before you start this exercise. The complex moves that are involved in this exercise make it necessary to stretch the hips and practice mobility in the middle of spine before you start.
2. Bending the Wrist
Avoid bending the wrist when you extend your right arms. Doing so can hurt your wrist.
3. Improper Hip Sequencing
It is very important you master the form before you start lifting the kettlebell. Take time to practice the form and how to move with the hips without the kettlebell. You can start lifting the kettlebell when you are confident that you’ve mastered the form.
Conclusion
Flexibility is very important for a perfect kettlebell windmill. Stay focused and be patient; it takes practice to master this exercise. Focus on getting better if you find yourself having flexibility issues. Over time, you will learn to do it properly and you still start to enjoy the full benefits that come with this exercise.
