BREAK IT DOWN: The Kettlebell Windmill

The kettlebell windmill is a valuable mobility exercise that challenges midline rotation and full-body stability and flexibility — particularly through the shoulders, thoracic spine, hips, and hamstrings.

Each person’s windmill will be as individual as his or her anatomy and unique mobility, but there are a few common pitfalls that detract from the best form:

• Taking a too-wide stance: Place feet no wider than shoulder width, and keep your heels grounded.
• Bending at the waist or laterally flexing the spine: A windmill is not a side bend.
• Bending the elbow of your top arm: Keep that arm extended, elbow locked (but not hyperextended), while your hand is reaching for the ceiling.
• Searching for the stretch: It’s tempting to push into this movement until you feel a deep stretch (or until your bottom hand touches the floor), but don’t sacrifice good form.
• Shifting your weight forward: Your outside leg will be perfectly vertical and should support the majority — 70 to 80 percent — of your weight.
• Using too much weight: Start with no weight, then load lightly and progressively. Do not try to max out your overhead press with a windmill.

Incorporate windmills as part of your warm-up, cool-down, or off-day recovery session. Two sets of three to five reps, with a focus on form, will go a long way.

1. With feet under your hips, press a single kettlebell overhead. Turn both feet away from the side of your extended arm, angling them about 45 degrees.

Tip: Keep both feet planted firmly, without shifting or raising either heel.

2. Shift your weight back on the same 45-degree line to keep your outside hip stacked over your ankle. Keep a soft bend in the opposite knee.

Tip: Focus on extending the outside leg. 

3. With your extended arm reaching toward the ceiling, rotate through your thoracic spine. Keep your eyes on the kettlebell.

4. Keep your bottom arm close to your front leg. Lower yourself only as far as your mobility allows, then reverse the motion to come to standing.

Tip: Maintain a soft bend in the front knee and allow your lower arm to trace the inside of your leg as you move through the exercise.