Unlock Core Strength & Stability with the Kettlebell Windmill
Core and shoulder stability exercises are often overlooked in favor of sexier exercises like the overhead press, but neglecting them can lead to weaknesses that affect strength and movement quality. Enter the kettlebell windmill—an exercise that challenges core strength, hip mobility, and shoulder stability all in one package.
At first glance, the kettlebell windmill may seem like a simple bend-and-reach exercise, but don’t be fooled. It requires a combination of mobility, coordination, and strength to perform well. When done right, it builds unilateral strength, trains the core in a lengthened position, and improves stability in multiple planes of motion—essential for better lifting, sports, and daily life performance.
If you want to improve your ability to move well while getting stronger, the kettlebell windmill deserves a spot in your training program. With some help from kettlebell sexpert Clifton Harski, we’ll explain why this underrated exercise is awesome and how to perform it correctly and safely.
What is the Kettlebell Windmill?
The kettlebell windmill is a full-body strength and mobility drill that simultaneously challenges multiple muscle groups. This exercise involves holding a kettlebell overhead with one arm while hinging at the hips and reaching toward the ground with the opposite hand. The goal is to move through the hips, maintain core tension, and keep the kettlebell stable overhead throughout the movement.
Unlike other core exercises that isolate the abs, the kettlebell windmill requires coordination, balance, and mobility and encourages your body to work as a unit.
