Which muscles does the kettlebell windmill work?

The kettlebell windmill mainly works your obliques and shoulders. It also involves your hamstrings.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the kettlebell windmill in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Kettlebell Windmill: how to do it and muscles worked

The kettlebell windmill mainly works your obliques and shoulders, with help from your hamstrings. You need a kettlebell.

Muscles worked

Main

Helping

Hamstrings

How to do the kettlebell windmill

1
Press a kettlebell overhead with one arm and stand with feet wider than shoulders, with your rear foot turned out about 45 degrees. Keep your eyes on the bell.
2
Push your hip out toward the bell side and slide your free hand down your front leg toward your shin as you hinge, keeping the bell arm vertical.
3
Pause at your lowest comfortable point, then drive your hips in and stand back up. Breathe in as you lower and out as you rise. Switch sides after your set.

Form tip: Keep your arm locked and the bell directly overhead. Use a light weight until you are confident with the movement.

Common questions

Which muscles does the kettlebell windmill work?: The kettlebell windmill mainly works your obliques and shoulders. It also involves your hamstrings.
What equipment do I need for the kettlebell windmill?: You need a kettlebell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the kettlebell windmill in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More obliques exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.