The Kettlebell Windmill is a great exercise. It just looks cool … it’s of those moves that attracts one to KB training in the first place …
BUT … the KB Windmill is also an advanced drill. It requires a lot of shoulder, hip, and hamstring flexibility/mobility to perform properly. And the truth is, if you’re just starting out, you probably shouldn’t be doing it – yet.
Today’s post is about a great alternative exercise that I use in my training almost every day – the low kettlebell windmill.
** The low kettlebell windmill can be a key part of your kettlebell fat loss and conditioning plan – IF you know how to program it into your workouts properly. Click the link below to learn how: == >> Extreme Fat Loss and Conditioning with the Low Kettlebell Windmill
Watch this video for a quick demo of the exercise – and a few important coaching points:
The kettlebell windmill is a great exercise. But most folks – especially when just starting out – lack the shoulder, hip, and hamstring flexibility to do it right. So I always start with the low kettlebell windmill … master it FIRST … and only THEN progress to the full version.
Start with the ‘bell even with the instep of your lead foot. The feet are going to be turned at about a 45 degree angle.
Note that ALL the movement in this exercise comes from the hip, and not the spine.
Poke the hip out, reach it back behind you as you decend and reach towards your foot.
There’s a straight line from the shoulder to the hip, and the abs are braced tight like you’re doing a plank.
In summary, the kettlebell windmill is a great exercise … but if you’re just starting out with KB training, the low windmill variation is a great place to start.
Train hard and talk soon -
PS - The low kettlebell windmill can be a key part of your kettlebell fat loss and conditioning plan – IF you know how to program it into your workouts properly. Click this link to learn how: