Kettlebell Windmill

This is a technically complex movement. Start with a light kettlebell or even a dumbbell to learn the pattern. You should be comfortable holding a weight overhead with a locked elbow and good shoulder packing before attempting this. If you cannot overhead press 0.5x your bodyweight with control, build that capacity first. The movement comes from the hip hinge, not from bending at the waist.

The three-second lowering and rising tempo suits this movement well, but adding a deliberate two-second pause at your deepest point forces the shoulder stabilisers and hamstrings to work under full stretch rather than relying on momentum. Keep the reps between three and five per side; higher numbers invite fatigue-related breakdown in the overhead position. Increase your range of motion before you increase load, and only move to a heavier kettlebell when you can touch the floor with control while keeping the arm locked and the chest facing forward. Once that feels manageable across all three sets, progress to holding a second kettlebell in the bottom hand for a double windmill, which substantially raises the stability demand. Alternatively, perform the movement standing on a small platform to allow the reaching hand to travel below foot level, deepening the hip hinge and hamstring stretch without changing the weight.

Bending the overhead arm — keep the elbow locked throughout. Letting the shoulders stack vertically instead of rotating — your chest should face forward at the bottom, not the side. Rushing the descent — this is a slow, controlled movement. Losing the overhead position as you descend — if the arm starts to drift, you've gone too far or the weight is too heavy.

Sets

3

Reps

3-5 per side

Rest

90s

Tempo

3-1-3

RPE

6