FitnessTracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the advanced kettlebell windmill, including tips, variations, and the muscle groups it targets.
This movement combines strength, balance, and mobility in a single dynamic motion. The windmill is perfect for lifters looking to improve trunk rotation, shoulder control, and posterior chain engagement in one total-body challenge.
Instructions
- Clean and press a kettlebell overhead with one arm, locking out the elbow.
- Turn your feet about 45 degrees away from the side holding the kettlebell.
- Push your hips out to that same side, reaching your opposite hand toward the floor.
- Keep your gaze on the kettlebell and your back flat as you descend.
- Pause briefly at the bottom, then drive through your hips to return to standing.
Related Muscle Groups
- Abs
See exercises for Abs · Learn about the Abs - Glutes (secondary)
See exercises for Glutes · Learn about the Glutes - Hamstrings (secondary)
See exercises for Hamstrings · Learn about the Hamstrings - Shoulders (secondary)
See exercises for Shoulders · Learn about the Shoulders