CORE · COMPOUND
Windmill
A loaded lateral hinge combining trunk control with overhead shoulder stability.
Primary musclesObliques, Core
Secondary musclesGlutes, Shoulders, Hamstrings
EquipmentKettlebell or dumbbell
DifficultyIntermediate · Lateral Flexion
How to perform
- Stand with the weight overhead and feet positioned comfortably.
- Hinge the hips to one side while keeping the weight stacked.
- Return to standing and switch sides.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the obliques as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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