Written by Paulina Kairys | BSKin & EX.Sc., NASM CPT
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
Are you looking to level-up your workout routine with functional movements that challenge your skillset and build incredible physical durability? The kettlebell windmill is one exercise in particular that is worth supplementing into your program.
Before we get into the details of the windmill, let’s go over what “functional movement” really means. Functional movements are categorized as multi-joint and multi-planar movement patterns that aim to build strength, mobility, and durability, with an emphasis on core engagement. The kettlebell windmill is just that - it is full-body and functional due to its activation of many muscles as well as targeting the core musculature.
Once the movement is broken down, it is clear how the kettlebell windmill can benefit the body in various ways.
There are multiple progressions and regressions to the windmill as well as alternatives that can be incorporated to goal-specific programming. Unlock a new skill of learning the windmill and start utilizing its benefits in your training routine.
Table of Contents:
- What is a kettlebell windmill?
- Benefits of kettlebell windmills
- Muscles worked
- How to do kettlebell windmills (and common mistakes to avoid)
- Programming tips
- Best variations of kettlebell windmills & alternative exercises
WHAT IS A KETTLEBELL WINDMILL?
The kettlebell windmill is an advanced movement pattern that targets full body stability and strength. This movement requires proper mobility through the mid-back, shoulders and hips. The windmill can lead to improvements in joint mobility, increase muscular stability and adds training variability to non-sagittal plane movement patterns. With all that combined, you get increased durability, or in other words, you become more injury resilient.
This movement can be performed in many ways including loading the bottom hand, the top hand, and loading both hands. Leg positions can be altered with either a straight legged position or slightly bent knees. Torso rotation is another factor that adds variety to the windmill position. The torso can either stack in the horizontal plane or sagittal plane. With whichever variation of the windmill, the same training benefits apply. It is crucial to understand and practice proper windmill mechanics before introducing heavy load to the movement pattern. We’ll go over how to do a high hold (top hand is loaded) windmill below.
BENEFITS OF KETTLEBELL WINDMILLS
Implementing the kettlebell windmill in your routine can help protect your body against injuries. The windmill conditions the smaller musculature (stabilizer muscles) which in turn help the larger muscles do their job by creating a strong, stable foundation. Not only is the windmill a stabilizing and mobilizing movement, it offers great potential strength gains for the entire body.
Let’s breakdown additional windmill benefits:
- Strengthens the core musculature with an emphasis on obliques. The obliques carry a big job of rotating the torso in the descending phase of the windmill. Both the obliques and the rest of the core muscles stabilize and protect the spine when the body is in the loaded windmill position.
- Improves overhead shoulder stability. With a high hold windmill variation, the shoulder complex (deltoids and rotator cuff) is challenged to remain in a stacked position while stabilizing the weight.
- Develops coordination and balance. Combining the upper and lower body moving in synchronization as well as torso rotation translates to achieving coordination in other functional movement patterns. In the windmill, balance is required to stabilize the weight as well as shifting the focal point of the eyes to look towards the weight.
The windmill is especially beneficial for athletes looking to improve joint mobility, rotation and stabilization in varying joint positions. A crucial skill set that athletes have is the ability to generate force in a less than optimal position. The bottom position of the windmill is difficult to stabilize and requires full-body muscular recruitment to drive out of the “hole” of the windmill. The windmill allows athletes to tap into this skillset and build strength through various ranges of motion.
KETTLEBELL WINDMILL MUSCLES WORKED
The kettlebell windmill works a large group of musculature. Below is the breakdown of each muscle group:
- Deltoids and Shoulder Complex: The overhead windmill position requires a large amount of demand for shoulder stabilization through various ranges of motion. The deltoid and shoulder complex work together to hold the overhead position as well as stabilize the weight. The shoulder complex consists of shoulder stabilizer muscles including the rhomboids, rotator cuff (supraspinatus, teres minor, infraspinatus and subscapularis) and upper back. These muscles work together to isometrically contract to help support and stabilize the weight that is overhead.
- Rhomboids and Trapezius: Briefly noted above, the rhomboids and trapezius are postural muscles that run across the scapulae (shoulder blades). Their job is to help keep the shoulder blades packed during the windmill along with helping stabilize the load.
- Abdominals and Obliques: The abdominals have a crucial role in protecting the spine and resisting flexion, extension and lateral flexion through the range of the windmill. The windmill challenges the abdominals and obliques to reinforce proper hip hinging patterns while keeping integrity and proper bracing under load.
- Hamstrings and Glutes: The lower body musculature, the hamstrings and glutes, initiate the descent of the windmill by hip hinging on an angle. The descent of the windmill stretches both the hamstrings and glutes under tension. Returning back to the start position, these muscles activate and extend the hips back into neutral.
HOW TO DO KETTLEBELL WINDMILLS
Start by learning this movement pattern without any weight. Run through bodyweight repetitions and slowly introduce a light kettlebell to the movement. This how-to is based off of the high hold windmill.
- Start by placing your right foot underneath your right hip and stepping your left foot outwards, a little wider than hip distance.
- Have your right foot facing forwards (or 45 degrees to your left side, depending on how your hips feel) and pivot your left foot on a 45 degree angle towards your left side.
- Press the kettlebell up and overhead with your right arm. Straighten out your left arm, send it to the front of your left leg, turn your hand so the palm is facing the front. Make sure the back of the hand keeps contact with the leg throughout the windmill. This will be your guide to help you create a stacked position.
- Look up towards the kettlebell. Shift your weight into the right hip while keeping the right knee braced and the left knee bent. Start to hip hinge on an angle towards the right hip. You should feel a stretch in the right glute and hamstring muscles.
- As you hip hinge further into the range, slightly rotate your torso so your chest is open to the front. Keep your left arm in contact with your left leg and stack the kettlebell so that both arms are in one straight line. Keep eye contact with the bell.
- Stabilize the bottom position by bracing through the core, sitting your weight in your right hip and stabilizing the kettlebell through the right shoulder.
- Initiate the ascent by activating the right glute, driving the hips forward and unwinding the slight rotation of the spine. Stack your body back to the start position.
COMMON MISTAKES:
- Not keeping a proper brace. Losing a proper brace can lead to a loss of full-body stability. In the windmill, practice grounding the feet, tensing the legs, bracing the lower belly, keeping the arms stacked and looking towards the kettlebell for additional support with stability. Making sure the entire body is working to stabilize and resist the weight.
- Too much weight, too soon. The windmill is an advanced movement. The rotation of the torso along with shoulder and hip mobility demands a lot out of the body. It also moves in a plane that the body is not necessarily used to and can feel awkward at first. Starting with just bodyweight repetitions can help the body understand the movement pattern. Slowly introducing load to the windmill can ensure a gradual increase in intensity. When jumping to a heavy weight without building a strong foundation for technique, the body is at risk for injury.
- Rushing the windmill. Slow and controlled movement wins the benefits of the windmill. Slowing down the descent helps control all aspects of the windmill. Using this technique, can emphasize the depth of the bottom position of the windmill and can help increase the range of motion and movement efficiency over time.
HOW MANY REPS/SETS OF KETTLEBELL WINDMILLS?
It’s especially important to keep repetitions low while establishing proper technique of the kettlebell windmill. Depending on training goals, there are several ways to efficiently program windmills in a progressive way. Below are programming recommendations depending on specific training goals and different populations. There are many ways to integrate the windmill, below are recommendations on where to start.
- Athletic Performance, Strength and Power: Kettlebell windmills can be utilized to help athletes increase joint stabilization, improve mobility and increase muscle coordination through different planes of motion. Programming sets and repetitions will generally include: 4-5 sets with 2-6 repetitions at a moderate to heavy weight once the athlete is ready to increase the load of the kettlebell. Resting in between sets should follow longer bouts, 2-3 minutes.
- General Strength: For the average gym goer who is ready to increase their performance or enhance their total body strength, a general strength approach will suit their goals. The goal is to lower repetitions and increase the overall sets while honing in on proper technique. This would look like 3-5 sets with 3-5 repetitions with a 2-3 minute rest in between sets.
- Movement Coordination: This goal suits a large population of movers. For those who want to increase motor control and total body coordination and/or are interested in building new skills to challenge their fitness routine. Building coordination requires higher sets and higher repetition ranges; 2-3 sets, 8-15 repetitions. With this, the rest period lowers to 1-2 minutes and the goal is to work towards fatigue and not failure with each set. It is worth noting that once fatigue sets in, technique can be affected. Make sure that every repetition is a solid, full-body effort.
KETTLEBELL WINDMILL VARIATIONS
The following movements are listed from least to most advanced variations for the windmill.
1. Low Hold Kettlebell Windmill:
This variation is a regression to the single arm, overhead windmill. With this one, you hold the kettlebell with the arm that is reaching to the floor rather than the one that is overhead. It is a good starting point for those who may struggle with coordinating the windmill. Loading the bottom arm slightly shifts the focus of the windmill. Instead of stabilizing a weight overhead, the bottom position allows more feedback for the hip hinge and drive back up into the start position.
Low Hold Kettlebell Windmill Exercise Demo on Youtube
2. Kneeling Kettlebell Windmill:
This variation can be either considered a progression or regression depending on any weak points found within the windmill position. The kneeling position allows for more feedback through the ground. Since the bottom arm is closer to the ground, it can support the bottom of the position with the hand or even the forearm, depending on the desired range of motion.
Kneeling Kettlebell Windmill Exercise Demo on Youtube
3. Double Kettlebell Windmill:
This variation is a progression to the single arm, overhead windmill. The two kettlebell windmill requires both arms to load in the position. This variation may uncover any imbalances in the descending phase of the movement. The bottom arm needs to stay especially active and close to the leg that is staggered.
Double Kettlebell Windmill Exercise Demo on Youtube
4. Kettlebell Windmill to Bent Press:
The bent press or side press in the bottom of the windmill positions adds a challenge for core stability and shoulder strength. This position also requires the shoulders ability to retract and stabilize through the press. This variation can also be done with 2 kettlebells in hand.
Kettlebell Windmill to Bent Press Exercise Demo on Youtube
KETTLEBELL WINDMILL ALTERNATIVES
The following alternatives are listed from least to most advanced movements. These movements patterns directly correlate with the windmill and can help ease the body into understanding and replicating windmills with proper technique.
1. Overhead Hold:
Single arm overhead holds are a great starting point to establish a strong overhead position along with proper mobility. In the overhead position, connection through the abdominal muscles and bracing can be improved.
2. Arm Bar:
This movement is performed in a supine position while keeping the weight stacked in a chest press position. From the starting position, the objective is to rotate the body away from the weight while keeping the load stacked. This is similar to the rotating portion of the windmill. Arm bars increase shoulder isometric strength and stability.
3. Side/Bent Press:
Bent presses target the position that is replicated in the bottom range of motion of the windmill. Bent presses are considered to be an advanced movement but can be simplified by decreasing the load or using a dumbbell instead of a kettlebell.
4. Turkish Get Up:
Similar to the windmill, the TGU requires full-body stability and control. The shoulder joint, hips and knees are all challenged to move in proper range under load. This movement takes the body through different planes and can apply both to athletes and the general public who are looking to improve functionality through movement.
Related: Turkish Get Up Exercise Guide
FINAL NOTE:
Full-body, functional movements like the windmill require the activation of many muscles, multiple joint movements in various planes as well as targeting the core musculature. The windmill benefits the body in various ways when it is performed with proper technique and progressive overload. When windmill progressions and variations are incorporated in goal-specific programming, it unlocks new skills for both athletes and the general population of movers. What are you waiting for, start utilizing its benefits in your training routine!
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Paulina Kairys
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