Kettlebell Windmill

Kettlebell Windmill: So führst du sie aus

1. 1Press the kettlebell overhead with your right hand and lock out your elbow fully, keeping your gaze fixed on the bell throughout the entire movement.
2. 2Stand with your feet shoulder-width apart and angle both feet roughly 45 degrees to the left, away from the working arm.
3. 3Push your right hip out to the right as you begin to hinge laterally, shifting your weight onto your right hip.
4. 4Keeping the right arm locked overhead and the bell directly above your shoulder, slide your left hand down the inside of your left leg toward the floor.
5. 5Continue lowering until your left hand reaches your shin, ankle, or the floor — whichever your current hip and hamstring flexibility allows — while keeping the overhead arm vertical.
6. 6Pause at the bottom for one second, maintaining a neutral spine and steady gaze on the bell.
7. 7Drive through your right hip and engage your obliques to return your torso to upright, keeping the kettlebell locked out overhead throughout the ascent.
8. 8Complete all reps on one side before switching the kettlebell to the other hand and repeating.

Technik-Tipps

• Keep your eyes on the kettlebell for the entire movement — this cue maintains cervical alignment and helps prevent the overhead arm from drifting forward.
• Think of the movement as pushing your hip out to the side first, rather than bending your spine — the lateral hinge should originate at the hip, not the waist.
• The overhead elbow must remain fully locked throughout; a soft elbow allows the shoulder to collapse and dramatically increases injury risk under load.
• Use the trailing hand only as a guide along your leg — avoid pushing off your thigh to return upright, as this reduces the demand on the obliques and iliopsoas.
• Start with a light kettlebell or no weight at all until you can reach your ankle with clean form; mobility dictates the safe load here more than raw strength.

Häufige Fehler

• Bending the overhead elbow during the descent, which destabilizes the shoulder joint and transfers load dangerously to the rotator cuff rather than the locked-out structure.
• Looking down at the floor instead of tracking the kettlebell, which disrupts cervical alignment and makes it difficult to detect forward drift of the overhead arm.
• Rotating the torso instead of hinging laterally at the hip, which turns the windmill into a twist and removes the intended oblique and iliopsoas loading pattern.
• Reaching the bottom range by rounding the lumbar spine rather than hinging at the hip, which places compressive shear on the lower back vertebrae under load.
• Loading the movement too heavy before adequate hip mobility is established, which forces compensatory spinal flexion and increases the risk of lower back strain.

Häufig gestellte Fragen