Quick Answer
Windmill is a intermediate strength exercise that targets your obliques and shoulders. It uses a kettlebells. Clean/press KB overhead (right arm).
Video Tutorial
How to Perform the Windmill
- 1
Clean/press KB overhead (right arm).
- 2
Feet shoulder-width+, turn feet ~45 deg left.
- 3
Push hips right.
- 4
Keep right arm locked overhead, eyes on KB.
- 5
Hinge at hip, lower torso left.
- 6
Keep legs straight.
- 7
Reach left hand towards floor/foot.
- 8
Pause.
- 9
Return to start driving hips forward.
- 10
Repeat reps, switch sides.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Windmill isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Windmill work?
The Windmill primarily works your obliques and shoulders. Secondary muscles include the abdominals, glutes, hamstrings, triceps and core.
What equipment do I need for the Windmill?
The Windmill needs a kettlebells. You can perform it at home or at the gym as long as you have what's listed.
Is the Windmill suitable for beginners?
The Windmill is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Windmill should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Windmill every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train obliques and shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.