Fysiqal

Carry & Anti-Movement Core · Advanced

Kettlebell Windmill

Isolation carry & anti-movement core exercise using kettlebell.
Difficulty
Advanced
Equipment
Kettlebell
Mechanics
Isolation
Sides
Unilateral
Main plane
Frontal

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How to do the Kettlebell Windmill

Cues reviewed by Kwabena Osei on

Setup

Hold a kettlebell locked out overhead in one hand, feet turned roughly 45 degrees away from that side, eyes on the bell.

  1. Push your hips back toward the side holding the bell, and hinge your torso down toward your opposite foot while keeping the bell arm locked straight overhead the entire time.

  2. Keep your eyes on the bell throughout the movement to help keep your shoulder stacked and stable.

  3. Reverse the hinge to return to standing, keeping the arm locked overhead the whole way.

Common mistakes

  • Letting the overhead arm bend or drift forward instead of staying locked and stacked directly over the shoulder.

  • Rounding the lower back during the hinge instead of keeping a flat, controlled bend through the hips.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Spine lateral flexionprimary action

    External oblique (prime mover, high emphasis); Internal oblique (prime mover, high emphasis); Quadratus lumborum (synergist, moderate emphasis); Erector spinae (stabilizer, moderate emphasis)

  • Hip extensionsecondary action

    Gluteus maximus (synergist, moderate emphasis); Biceps femoris long head (synergist, moderate emphasis); Semimembranosus (synergist, low emphasis); Semitendinosus (synergist, low emphasis)

  • Shoulder flexionsecondary action · resisted

    Anterior deltoid (stabilizer, high emphasis); Supraspinatus (stabilizer, high emphasis); Medial deltoid (stabilizer, moderate emphasis); Serratus anterior (stabilizer, moderate emphasis)

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From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.