Kettlebell Overhead Windmill

Default prescription & biomechanics

Primary muscles

Obliques, Glutes, Anterior Deltoid

Secondary muscles

Hamstrings, Erector Spinae

Equipment

Kettlebell

Movement pattern

Core (Static force)

Difficulty

Advanced

Working rep range

5-8 reps per set

Between-set interval

75 seconds rest

Intensity & MET

High (6.5 MET)

Step-by-step coaching cues

1. Lock a kettlebell overhead and turn both feet 45 degrees away from the loaded side.
2. Push your loaded hip back and slide your free hand down the inside of your front leg while keeping your eyes on the kettlebell.
3. Drive through your hip to return to standing.

Joint & safety considerations

Filtered for Lower Back, Shoulder Impingement sensitivity. When you flag lower back or shoulder impingement sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Kettlebell or Dumbbell Turkish Get-Up	Same movement pattern	Kettlebell
Alternate Oblique Crunch	Bodyweight swap	Bodyweight
Cable or Band Anti-Rotation Pallof Press	Cable swap	Cable
Cable Twist	Cable swap	Cable
Dumbbell Russian Twist with Legs Floor Off Versio	Dumbbell swap	Dumbbell
High-to-Low or Low-to-High Cable Woodchop	Cable swap	Cable

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.