While some exercises require furious speed and numerous reps to make an impact on your fitness, keeping it slow and steady is the key to kettlebell windmill success. You shouldn’t expect an easy ride because of this lack of dynamism, however, as this particular activity requires plenty of strength and perfect form.
It might be tough to get used to the windmill’s movements, but once you have, you’ll be improving the strength of your core and shoulders, as well as boosting mobility and flexibility in yours hips, lower back and legs.
How To Do It
Start standing with your feet shoulder width apart, then turn them so they are pointing 45 degrees in the direction you are going to bend towards. Then you need to get your weight, be it a kettlebell, dumbbell or sandbell over your head in the hand opposite the direction your feet have turned.
Lock out the arm holding the weight above you, and keep it that way for the rest of the exercise. The other arm should hang down towards your feet. Look up at the weight, push out your hips in that direction and fold forward until you can touch your feet with the hanging arm, or until you reach the limits of your flexibility, whichever happens first. Brace at the glutes and slowly return to the starting position. Keep your back straight throughout the movement.
Aim for five to 10 windmills on one side before switching to the other.
RECOMMENDED: How To Do A Kettlebell Swing
If the kettlebell version of the windmill is proving a bit much, you can simply remove any weight from the equation and perform the basic movement without it. Another way to reduce difficulty is to hold the kettlebell in the hand that lowers towards the floor, rather than the raised one.
Increasing the challenge is also simple. Opt for more weight raised above your height or even add in a second kettlebell so you have one in each arm. It’s even more important to maintain good form with more weight though, especially when it comes to keeping your back straight.
RECOMMENDED: Kettlebell Workout Guide