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
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
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.
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