The kettlebell windmill exercise is a total-body functional exercise that targets your core muscles, but also works other muscles in your upper and lower body. Unlike crunches, the kettlebell windmill exercise is similar to movements you do in everyday activities so the resulting increase in strength and coordination benefits real life movement.
The Movement
The kettlebell windmill exercise resembles a toe touch. Stand with your feet about shoulder-width distance apart. Hold the kettlebell in your right hand with your arm extended overhead and your palm facing forward. Relax your left arm down at your left side. Bend over and slide your left arm down your left leg. Keep your legs straight; don't bend your knees. Look up at the kettlebell as you descend. Keep your back straight and your right arm fully extended. Lower until you touch the floor with your left hand and then reverse direction.
Muscles Worked
The kettlebell windmill exercise works your abdominal muscles from a standing position. Your abs flex and rotate your spine while controlling the weight as you lower your body. However, other muscles are also involved in the windmill exercise. Your hamstrings, glutes and lower back are the main movers as you stand up. Your shoulders, triceps and the muscles in your upper back stabilize the kettlebell overhead.
Variations
The kettlebell windmill exercise challenges your flexibility, especially that of your hamstrings, the muscles on the back of your thigh. The bent-knee windmill is a slightly easier modification that doesn't require as much hamstring flexibility. Slightly bend the knee on the side you are leaning towards. If you are holding the kettlebell in your right hand and leaning towards your left side, slightly bend your left knee as you descend. This modification also allows your leg muscles to assist you as you stand up, making the exercise easier.
Precautions
To be effective, the kettlebell windmill exercise must be done correctly. Bending forward with weight can be dangerous if not done properly. Keep the arm holding the kettlebell perpendicular to the floor. As you bend forward, that arm should not move forward with you.
Keep your back straight as you lower your torso. Don't allow your back to round out.
Warm up your hamstrings and shoulders before doing the windmill exercise. Slowly work into the full stretch position where your hand touches the floor. Don't force it.
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