Windmill

Hinge to the floor with one bell locked overhead. Hip mobility, thoracic rotation, and shoulder stability in one demanding movement.

· 3 min read

kettlebell · hinge · mobility · shoulders · thoracic

The lesson

  1. 1

    Start light

    This is precision work. Use a bell you could hold overhead all day.

  2. 2

    Lock it out overhead

    Press one bell up, arm vertical, shoulder pulled down into your back. Your eyes go to it and stay there.

  3. 3

    Set the stance

    Feet about shoulder-width, both turned roughly 45 degrees away from the loaded arm. The leg under the bell is your back leg; the other is your front leg.

  4. 4

    Weight into the back leg

    Most of you stays over the loaded side, and that leg stays straight. This is what makes it a hip movement rather than a side bend.

  5. 5

    Push the hip out and fold

    Send the loaded-side hip behind you and slide your free hand down the inside of your front leg, chest staying open.

  6. 6

    The test

    Stop the instant the overhead arm tips off vertical. That's your depth. Depth is never the goal here.

  7. 7

    Lead back up with the hip

    Reverse the same path with your hip driving you upright, then bring the bell down to your shoulder before setting it down.

Windmill

How to do it

Press one bell straight overhead and lock it out — arm vertical, eyes on the bell. Turn your feet about 45° away from the loaded arm. Push your loaded-side hip out behind you and hinge sideways down the line of your front leg, sliding your free hand toward your front ankle. The overhead arm stays vertical the whole way. Reverse the movement, leading with your hip.

Why it's good for runners

A combined mobility and strength drill — your overhead shoulder has to hold a lockout while your hips and upper back rotate. Reveals tightness or weakness you didn't know you had, and trains them at the same time.

Common mistakes

Don't bend the loaded arm and don't lose eye contact with the bell. Don't chase depth — go only as low as you can while keeping the loaded arm vertical and your chest open. Start light; this is precision work.

Appears in these routines

Power · 01Structural · 02Power · 07

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