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.