Kettlebell Windmill (Bodyweight Pattern)

CoreBW

The windmill movement pattern learned with just an extended arm overhead (no load), building the hip hinge, thoracic rotation, and hamstring mobility required before adding a kettlebell.

Demo: Kettlebell Windmill Variations

Sets

3

Reps

5-6 per side

Rest

45s

Contraindications

Hamstring inflexibility — reduce depth.

Setup

Stand with feet just inside shoulder width, one arm reaching straight overhead.

Execution

  1. 1Shift the hip under the raised arm back and up
  2. 2Keep the raised arm vertical and locked throughout
  3. 3Hinge and reach the opposite hand down the inside of the front leg
  4. 4Avoid laterally flexing the spine — the motion is a hip hinge with thoracic rotation
  5. 5Reverse back to standing under control

Key cues

  • Shift and lift the back hip first
  • Keep the raised arm bolted vertical
  • Rotate the ribcage, don't just bend sideways
  • Reach only as deep as your mobility allows

Common faults

  • Laterally flexing the spine instead of hinging and rotating
  • Raised arm drifting out of vertical alignment
  • Rear heel rising off the floor
  • Rushing the descent instead of a slow controlled reach

Tweaks

  • Reduce depth as needed for current mobility
  • Hold a light object overhead once the pattern is clean
  • Progress to a loaded kettlebell windmill once solid

Progressions

Kettlebell Windmill

Muscles

Primary: Obliques, Glutes, Hamstrings

Secondary: Shoulders, Erector Spinae

Notes

ANTI-ROTATION + ANTI-LATERAL FLEXION, difficulty 2 regression before loading.

Sources

Attribution: StrongFirst / Pavel Tsatsouline, bodyweight pattern regression