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kettlebell core Activity intensity • High
✓ knee safe
✓ wrist safe
Kettlebell Overhead Windmill
Primary Muscles: obliques, glutes, anterior deltoid
Secondary Stabilisers: hamstrings, erector spinae
DEFAULT REP RANGE
5-8 reps
INTERVAL REST TARGET
75s
DIFFICULTY
advanced
Biomechanical Coaching Cues
- Lock a kettlebell overhead and turn both feet 45 degrees away from the loaded side.
- Push your loaded hip back and slide your free hand down the inside of your front leg while keeping your eyes on the kettlebell.
- Drive through your hip to return to standing.
Need another option? Relations Graph
Same movement pattern Recommended alternative Same movement pattern
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kettlebell • advanced • Rest 90s
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bodyweight • beginner • Rest 60s
Same target muscles Easier setup
Single-Arm Unilateral Suitcase Carry
dumbbell • beginner • Rest 75s