09/03/2026
Monday Movement Series
This weekโs movement: The Kettlebell Windmill
One of the most underrated kettlebell exercises.
It combines shoulder stability, hip mobility, and core control all in one movement โ making it a brilliant exercise for building strength through ranges of motion most people ignore.
Rather than just lifting weight, the windmill teaches you how to move around a stable shoulder while maintaining control through the hips and torso.
Why this matters:
Strong shoulders arenโt just about pressing weight overhead.
They need stability while the rest of the body moves.
Windmills also open up the hips, train the hamstrings, and challenge the core to rotate and resist side bending.
Iโve structured these variations to gradually build confidence, mobility and control.
โธป
Half Kneeling Windmill
A great place to start.
The kneeling position reduces balance demands and allows you to focus on shoulder stability and controlled movement through the torso.
Coaching cue: โEyes on the bell, hinge and rotate under control.โ
โธป
Standing Windmill
The full movement.
Now we combine shoulder stability, hip hinge, hamstring flexibility and balance.
The kettlebell stays stacked overhead while the body moves around it.
Coaching cue: โPush the hips back and keep the bell stacked over the shoulder.โ
Adductor Windmill
This variation opens up the hips and inner thigh while still challenging shoulder stability. You will also need the ability to rotate the spine to perfect it.
Youโll feel a strong stretch through the adductors while the core works to stay organised.
Coaching cue: โLong spine, reach the free hand to the floor, then the elbow.โ
Windmills arenโt about speed or heavy weight.
Theyโre about control, positioning and moving well through the hips and shoulders.
๐ฌ Comment which movement you want added next and Iโll keep building out the series ๐๐ปโโ๏ธ๐ช๐ป
