← EXERCISE LIBRARYConditioning
Kettlebell Windmill
A loaded side-bend under an overhead bell. Trains overhead shoulder stability alongside hip hinge and thoracic rotation in one position.
- 01Press or clean a bell overhead and turn the feet forty-five degrees away from the loaded arm.
- 02Push the loaded-side hip out to the side and keep the overhead arm vertical.
- 03Hinge sideways, sliding the free hand down the inside of the front leg, eyes on the bell.
- 04Descend until the free hand reaches the shin or floor with the back leg straight.
- 05Drive the hip back under you to stand, keeping the bell locked out the whole way.
- 01Push the hip away, then reach down.
- 02Overhead arm stays vertical, eyes on the bell.
- 03Back leg long, do not bend it to get lower.
- 01Bending forward instead of hinging sideways, which rounds the spine under an overhead load.
- 02Letting the overhead arm drift in front, which loads the shoulder off-axis where it is weakest.
- 03Chasing depth past your hamstring range, which forces the pelvis to tuck and the back to round.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.