Kettlebell Exercise: Racked Windmill
October 8, 2014 Updated May 17, 2016
The Kettlebell Racked Windmill is great to work the core and shoulder. It also works the glutes too. Beginners will start with no weight or even something balanced in their hand. Advanced lifters will use a kettlebell. The Kettlebell Windmill is one of the most functional and iconic kettlebell exercises you’ll find. It requires strength, balance, mobility, and flexibility in order to perform it correctly. As with many kettlebell drills, the Windmill is also very flexible in terms of progressive variations. One of those variations is the Kettlebell Racked Windmill.
Step 1: Clean a kettlebell to the rack position.
Step 2: Once in position, turn your feet 45 degrees away from your empty hand. While bending at the hips and keeping your back leg straight, lean towards the opposite foot of your overhead hand(if the right hand is held overhead, bend towards your left foot while keeping your right leg straight).
Step 3: Keep the kettlebell in the Rack Position as steady as possible by leaning your upper arm out from your body to ensure that the weight is cradled. Make sure to maintain a tight grip as the kettlebell begins to lean towards the ground. Seek to get your upper body parallel to the ground before reversing direction to stand back up.
Tips & Safety: If you are not completely comfortable performing the standard Kettlebell Windmill, you should not be attempting this drill. If it is your first time trying this exercise for the first time, start with a light weight.
Keep-It™ Money Back Guarantee
We’re confident you’ll love your Onnit supplements. If the product doesn't perform for you, however, we’re not gonna play games with you. Order any of our entry size
supplements, and if you don’t like it, you can keep it! Notify our team, telling us why it wasn't a fit for you, and we’ll get you a refund right there on the spot - no return necessary. We
just ask that you try it out for at least two weeks to give it a fair shot.
Our Keep-It™ guarantee is valid for the first-time purchase of a formula, and redeemable up to three months (90 days) after the purchase date. Multiple bottles, foods,
apparel and gear do not fall under this guarantee, however, they may be applicable for return. Fitness equipment, personal care products, knowledge purchases, digital products, and DVDs are
not eligible for return or refund. For more information and a full list of products that qualify, visit our Keep-It™
Further details can be found on our Refund Policy
Free shipping is offered on orders with a minimum subtotal of $150 less discounts. Free shipping is only available in the contiguous U.S. and
excludes Fitness and Digital items.
Military & First Responder Discount
In thanks to military and first responders, we're extending a 15% discount off MSRP for all products purchased at Onnit.com.
To qualify, simply verify your status during checkout on the payment step. We verify through ID.me
trusted technology partner for secure digital identity verification.
After verification, your discount will auto-apply on that order and all future orders.
Please note that this discount cannot be combined with coupons.
If you have any questions or issues with the verification process, please don't hesitate to reach out to Customer Service
* US Military members, please choose United States as your destination country, as this will ensure your package ships via USPS and that you are not given international