Kettlebell windmills target core and back muscles. Choose an appropriate weight, lift the kettlebell overhead with one arm, rotate torso, lower upper body, repeat. Switch sides and repeat.
A kettlebell windmill is a type of weight-bearing exercise designed to target your core and back muscles. The only equipment you need to perform a kettlebell grinder is a kettlebell in a weight appropriate to your personal strength and ability. To perform a basic kettlebell grind, you’ll use a simple but specific body position progression while holding the weighted bell.
First, you need to select a kettlebell of appropriate weight. Don’t start with too heavy a weight, especially if you’re new to exercise in general, or have never lifted kettlebells before. Try a few different weights by using one arm to lift the kettlebell over your head. If you cannot hold the weight with one arm while that arm is fully extended above your head, you have selected a weight that is too heavy. In general, it’s best, especially for beginners, to be careful when choosing weights; You can always increase if you choose too small a kettlebell, but starting with too big a weight can cause injury.
Once you’ve determined an appropriate weight and selected your kettlebell, stand facing forward with your feet slightly wider than shoulder-width apart and the kettlebell between them on the floor in front of you. With your right hand, grasp the kettlebell by the handle and stand up straight, holding the weight to your chest. Turn both feet 45 degrees to the left so they are pointing away from the arm holding the kettlebell. From this position, lift the kettlebell into the air and hold it overhead with your arm fully extended. This is the starting position for a kettlebell grinder.
Next, rotate your torso so that your chest is angled toward the kettlebell and your arm is extended. Slowly lower your upper body, reaching your free hand as far toward the floor as it will go. Try to touch the fingertips of your free hand to the ground in front of your foot, and ideally try to get your entire palm flat against the floor. The kettlebell should still be high above your head, with your arm fully extended. After touching the floor with your free hand, slowly raise your torso back to the starting position.
Repeat the lowering movement for several repetitions; in general, very heavy weights should be lifted for 6–10 repetitions and lighter weights should be lifted for 12–15 repetitions. When you’ve completed the desired number of repetitions, rotate your feet and torso so they’re facing forward, and lower the kettlebell first to your chest, then to the floor. You can now rest for a few moments before continuing, or immediately pick up the kettlebell with your left hand to begin completing kettlebell curls for the other side of your body.
All the movements to perform a kettlebell mill on the opposite side will be the same, but the directions will be reversed. This time, you’ll hold the kettlebell in your left hand with your left arm extended overhead, and your feet rotated 45 degrees to the right, so they’re away from your left arm. You will lower your torso so that your right hand touches the floor and repeat the movement for the same number of repetitions as the first side.
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