Double Kettlebell Windmill
Co-Founder & Trainer
The Double Kettlebell Windmill is an exercise that targets the core, shoulders, and hips while also improving stability and flexibility. Here's a description of how to perform the Double Kettlebell Windmill:
- Starting position: Stand with your feet slightly wider than shoulder-width apart, toes pointed slightly outward. Hold a kettlebell in each hand, arms fully extended overhead, and palms facing each other. Engage your core and keep your shoulders down and back.
- Stance and rotation: Shift your weight to your right leg as you rotate your left foot outward about 45 degrees. Keep your right foot firmly planted on the ground. Your body should be facing slightly to the right.
- Hinging at the hip: Begin by hinging at the hips, pushing your glutes back and bending forward. As you hinge, simultaneously lower the kettlebells towards the ground, keeping your arms extended and your eyes focused on the top kettlebell.
- Reach for the ground: Lower your torso towards the ground while maintaining a straight back and keeping the kettlebells in line with your body. Reach your left hand towards the inside of your right foot, while your right arm extends upwards, creating a diagonal line.
- Return to the starting position: Engage your core and press through your right foot as you reverse the movement. Slowly raise your torso back up to the upright position, keeping the kettlebells in line with your body. Return to the starting position with the kettlebells overhead.
- Repeat on the other side: Shift your weight to your left leg and rotate your right foot outward. Hinge at the hips, lower your torso, and reach your right hand towards the inside of your left foot. Return to the starting position with the kettlebells overhead.
- Repeat the exercise for the desired number of repetitions, alternating sides.
Important tips and considerations:
- Maintain proper form throughout the exercise, keeping your back straight and your core engaged.
- Start with lighter kettlebells until you're comfortable with the movement and gradually increase the weight as your strength improves.
- Focus on stability and control, rather than speed, during the exercise.
- Keep your gaze fixed on the top kettlebell throughout the movement to maintain balance and alignment.
- If you have any pre-existing back or shoulder injuries, consult with a fitness professional before attempting this exercise.
