The kettlebell windmill looks dangerous: twisted torso, weight overhead, body folded sideways.
Most people take one look and skip it.
Yet this 'scary' movement is one of the best exercises for exposing shoulder and core weaknesses.
The windmill combines shoulder stability, core strength, and hip mobility.
It reveals exactly where your weak points are.
Learn it correctly and it becomes a reliable strength builder.
Here's how to do it safely and effectively.
Why the Windmill Works
The kettlebell windmill is a hybrid movement that tests you in ways most exercises don't.
It combines an overhead lockout, a lateral hip hinge, and trunk rotation into one continuous movement.
This forces your body to work as an integrated unit.
If one area is weak, the movement breaks down immediately.
That's what makes it valuable: it finds problems other exercises miss.
The Movement Breakdown
The Setup
The windmill has three phases: setup, descent, and ascent.
Each one requires precise control.
The setup starts with foot placement: stand slightly wider than shoulder-width with both feet turned out about 45 degrees.
Press or clean the kettlebell overhead, lock your elbow completely, and keep your shoulder packed down away from your ear.
Shift your weight toward the side holding the kettlebell so about 70% of your weight is on that rear leg.
This setup creates the stable foundation you need before you start the hinge.
The Descent
The descent is a lateral hip hinge, not a side bend.
You push your loaded hip back and to the side.
As you hinge, your opposite hand travels down your leg to track the movement.
It shouldn't bear any weight.
Your spine stays neutral through the movement.
No side-bending or collapsing, even as your torso rotates and folds.
Only descend as deep as your mobility allows without losing position.
Mid-shin is fine to start, full depth comes later.
The goal is control, not reaching the floor on your first attempt.
The Ascent
The ascent reverses the movement.
Drive through your loaded hip to return to standing.
Keep the overhead arm locked.
Your core powers this phase.
Brace hard and use that tension to pull yourself back upright.
Your free hand continues to guide along your leg, but don't use it to push yourself up.
Throughout the ascent, maintain overhead stability.
Locked elbow, packed shoulder, eyes on the kettlebell.
Return to your starting position with the same control you used on the way down.
How to Progress Safely
Don't start with a heavy kettlebell overhead.
Begin with a bodyweight windmill or use a broomstick to learn the pattern without load.
This teaches the hip hinge, rotation, and spine control before adding complexity.
Once the movement feels natural, try a light kettlebell in the bottom hand (not overhead) to build stability.
Only after mastering that should you progress to the overhead version with minimal weight.
The most common mistakes all involve rushing.
Don't let your overhead arm drift or collapse during the movement.
Don't twist or side-bend your spine to reach deeper than your mobility allows.
Don't shift too much weight onto your front leg instead of loading the rear hip.
And don't try to go heavy before you've built the control and mobility the movement demands.
For programming, keep reps low: 3 to 5 per side is plenty.
The windmill is a control exercise, not a volume lift.
Many coaches pair it with Turkish get-ups in the same session since both build shoulder stability and body control.
Use it at the end of your workout as a loaded stretch or as part of your warm-up with light weight to expose mobility restrictions before heavier lifting.