The kettlebell windmill is a multi-joint dynamic exercise that strengthens the legs, core, shoulders, and triceps simultaneously. This exercise also improves shoulder and hip flexibility and mobility.
Hold a kettlebell in one hand with your arm bent and stand with your feet shoulder-width apart. The kettlebell should rest comfortably on the outside of your forearm.
Press the kettlebell overhead, push your hips back, squat down, and rotate your body so that the side of the body supporting the kettlebell opens towards the ceiling. Reach your free hand to the ground for balance. Reverse the movement to return to the starting position.
Do not round your lower back to reach for the floor. Instead, push your hips back.
Keep your arm locked out overhead throughout the movement.