Kettlebell Windmill

Instructions

Start in a half-kneeling position with one knee on the floor and the other foot in front.
Hold a kettlebell in the hand on the same side as the forward leg.
Press the kettlebell overhead so your arm is straight.
Keep your wrist stacked over your shoulder and your shoulder stable.
Keep your eyes on the kettlebell if comfortable for your neck.
Begin hinging and side bending away from the kettlebell side.
Let your free hand slide down toward the floor or toward the inside of the front leg.
Keep the kettlebell stacked overhead as your torso lowers.
Pause briefly at the bottom.
Drive through the hips and return your torso to upright.

Common Compensations

Do not let the kettlebell drift forward or backward out of a stacked overhead position.
Do not shrug the shoulder of the overhead arm.
Do not collapse through the low back instead of hinging and side bending.
Do not let the front knee cave inward.
Do not rush the lowering or return.
Do not look away from the kettlebell if doing so makes you lose control of the overhead position.

Extra Info

You should feel this mostly in the shoulder stabilizers, obliques, hips, and core.
You may also feel the glutes and inner thigh helping stabilize the half-kneeling position.
The goal is to keep the kettlebell steady overhead while the torso moves underneath it with control.
Start with a lighter kettlebell until you can keep the arm stacked and the movement controlled.
You should not feel sharp pain in the shoulder, neck, low back, hip, or knee.