How to: Kettlebell Windmill

*You've probably never heard of the Kettlebell Windmill movement but it is extremely challenging!*

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The kettlebell is easily one of the most diverse strength tools available. With just one KB you can train your entire body effectively. In recent years (the last decade or so) KBs have become extremely popular... you can find pink and yellow - 5, 10 and 20 lb kettlebells all over the place making it less intimidating for the beginner lifters and the ladies. This did not used to be the case....

Initially the kettlebell came over from Russia a few decades ago and took time to gain popularity. This intimidating iron ball with a handle on it was not available in most gyms. Picking up a 24kg (53 lb) kettlebell for the first time gets your attention. It DOES NOT feel like a dumbbell. Handling it doesn't feel like anything you've ever done before however the benefits of using it well are hard to count.

Kettlebell training strengthens your muscles, connective tissue, mind-muscle connection, improves breathing practices, improves mental focus, brings balance to the body, corrects poor posture and the list goes on...

The KB Windmill is fantastic for strengthening the core muscles, the shoulder stabilizers and for helping you improve your hip hinge technique. Notice that after getting the kettlebell up into rack position (cleaning the KB) and positioning the feet and legs the Hip Hinge must be done properly while maintaining the kettlebell up in the overhead position.

Try doing this movement with NO weight at all. Get comfortable with it and then build up weight over time!

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[Fffreak-fqiz]

Great video! The correction you give as she does the movement really helps me learn it better. Much more effective than a 15 second clip of someone doing it perfectly once. I subscribed.

[KTtraintowin]

sorry but a standard side bend, especially with a challenging weight, will definitely make the obliques, spinal erectors and rectus abs stronger . As a matter of fact, it and other variations have been used effectively by many athletes and lifters . i also have used it extremely effectively . It truly is incredible how many people make absolute comments like that while many others have been successful with the exercise . Are you aware that a side bend with both a heavy dumbbell, resistance band or barbell have been used by olympic level wrestlers and lifters for decades as has the prone side sit up ? Other than that, good video .

[valheather]

What does it do to glutes and hamstring?

[vladkoshel]

I bought instruction from Avasva and I build it very very cheap.