Core · Kettlebell
Windmill
Bell locked overhead, hinge down, eyes on the weight.
CoreKettlebell
How to do it
- Press a kettlebell overhead and lock the arm out, feet angled away from it.
- Push your hips toward the loaded side and slide your free hand down your leg.
- Hinge down while keeping the overhead arm vertical and eyes on the bell.
- Drive your hips back to stand tall, then repeat before switching sides.
The one cue that matters
⚡
Keep the top arm locked and your eyes on the bell the entire time.
Muscles worked
The Windmill isolates the Core — no passengers. That makes it a clean tool for adding targeted core volume without extra fatigue.
FAQ
What muscles does the Windmill work?
The Windmill primarily works the Core.
How heavy should I go?
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
One side at a time?
Yes, it's a unilateral movement. Start with your weaker side and match the reps with your stronger side so no side gets ahead.
Track it in SUUPRLog sets, get smart progression hints, and train live with your crew.
