Kettlebell Windmills

Muscles worked by the Kettlebell Windmills

Primary

AdductorsHip AdductorsFront DeltsAnterior DeltoidObliquesOblique Abdominals

Secondary

Lower BackErector SpinaeGlutesGluteus MaximusHamstringsHamstring Muscles

Also called: hip adductors, inner thigh, adductor muscles, groin, front deltoid, anterior delt.

Equipment

Kettlebell

Also called: kb, cast iron kettlebell, competition kettlebell, girya.

How to do the Kettlebell Windmills

1. Stand holding a kettlebell locked out overhead in one hand.
2. Turn your feet about 45 degrees away from the working arm.
3. Keeping the kettlebell up, hinge at the hips sideways.
4. Reach your opposite hand down toward your foot.
5. Drive your hips back to stand up tall.
6. Complete reps on one side, then switch.

Form tips

• Keep your eyes on the kettlebell throughout the movement.
• Push your hips out to the side instead of rounding your spine.
• Start light until the hinge pattern feels stable and controlled.

At a glance

Kettlebell Windmills in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Kettlebell Turkish Get Ups
• Battle Ropes
• Clean and Jerk
• Double Kettlebell Dead Split Snatch
• Double Kettlebell Split Jerk
• Dumbbell Snatch
• Kettlebell Lunge Press
• Kettlebell Offset Reverse Lunge and Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "kettlebell-windmills",
  "name_en": "Kettlebell Windmills",
  "name_de": "Kettlebell Windmill",
  "name_es": "Molino de Viento con Pesa Rusa",
  "description_en": "A kettlebell exercise hinging sideways under a locked-out overhead weight, training oblique strength and shoulder stability.",
  "description_de": "Eine Übung für Schulterstabilität und seitliche Rumpfmuskulatur, bei der die Kettlebell über Kopf bleibt, während sich der Oberkörper seitlich neigt.",
  "description_es": "Un ejercicio de pesa rusa con el brazo bloqueado por encima de la cabeza, que combina estabilidad de hombro y bisagra lateral de cadera.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "kettlebell",
  "body_part": "full_body",
  "primary_muscles": [
    "adductors",
    "anterior_deltoid",
    "obliques"
  ],
  "secondary_muscles": [
    "erector_spinae",
    "gluteus_maximus",
    "hamstrings"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "lower_back_safe",
    "shoulder_safe",
    "no_axial_load",
    "knee_safe"
  ],
  "variation_group": "turkish-get-up",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand holding a kettlebell locked out overhead in one hand.",
    "Turn your feet about 45 degrees away from the working arm.",
    "Keeping the kettlebell up, hinge at the hips sideways.",
    "Reach your opposite hand down toward your foot.",
    "Drive your hips back to stand up tall.",
    "Complete reps on one side, then switch."
  ],
  "instructions_de": [
    "Steh aufrecht und halte eine Kettlebell in einer Hand senkrecht über dem Kopf gestreckt.",
    "Drehe die Füße ca. 45 Grad vom arbeitenden Arm weg.",
    "Halte die Kettlebell oben und beuge die Hüften seitlich.",
    "Führe die andere Hand in Richtung Fuß.",
    "Drücke die Hüften zurück und stehe wieder aufrecht.",
    "Absolviere alle Wiederholungen auf einer Seite, dann wechseln."
  ],
  "instructions_es": [
    "Párate sosteniendo una pesa rusa bloqueada sobre la cabeza con una mano.",
    "Gira los pies unos 45 grados alejándolos del brazo de trabajo.",
    "Con la pesa rusa arriba, inclínate lateralmente desde las caderas.",
    "Lleva la mano opuesta hacia el pie.",
    "Empuja las caderas hacia atrás para volver a la posición erguida.",
    "Completa las repeticiones de un lado y luego cambia."
  ],
  "tips_en": [
    "Keep your eyes on the kettlebell throughout the movement.",
    "Push your hips out to the side instead of rounding your spine.",
    "Start light until the hinge pattern feels stable and controlled."
  ],
  "tips_de": [
    "Behalte die Kettlebell während der gesamten Bewegung im Blick.",
    "Schiebe die Hüfte deutlich zur Seite, statt dich nur vorzubeugen.",
    "Übe den Ablauf zunächst mit einer leichten Kettlebell."
  ],
  "tips_es": [
    "No pierdas de vista la pesa durante todo el movimiento.",
    "El brazo de arriba permanece bloqueado y vertical en todo momento.",
    "Empieza sin peso para aprender el patrón del movimiento."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/kettlebell-windmills-start.webp",
      "peak": "images/flat/kettlebell-windmills-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "kettlebell-windmills");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.