Half-Kneeling Kettlebell Windmill

How to do it

1. In a half-kneeling position, hold a kettlebell or dumbbell racked at your shoulder; use your other arm out to the side for balance.
2. Press the weight overhead and keep the wrist, elbow and shoulder vertically stacked.
3. Maintain a long neck while allowing the shoulder blade to rotate naturally around the rib cage.
4. Hinge toward the front hip while rotating the chest slightly toward the kettlebell.
5. Reach the free hand toward the floor while keeping the loaded arm vertical.
6. Reverse the movement slowly and return upright.

Form cues

• Use a load you can press and hold overhead without pain; first master the unloaded half-kneeling windmill.
• Keep the loaded arm vertical and stable; do not force the shoulder blade down or pinch it toward the spine.
• Hinge toward the front hip — this is a hip hinge, not a hamstring stretch.
• Keep your eyes on the bell and move slowly under control.
• Stop if the shoulder loses its stable overhead position or you feel pain, numbness or tingling.

Dosage

3 × 5 reps per side

Muscles worked

Strengthens: rotator cuff, serratus anterior, trapezius, posterior deltoid, obliques, quadratus lumborum, gluteus medius, erector spinae

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