The windmill is a rotation drill disguised as a reach-down. Stand with feet hip-width apart and a slight bend in your knees. If you're starting loaded, pick an 8–12 kg kettlebell for men, 6–8 kg for women; many lifters groove the pattern unloaded first, which makes sense before taking on load. The hinge happens at about 45 degrees to the loaded side, not straight back — this 45-degree angle is non-negotiable, the engine of the whole thing. Turn your feet slightly away from the loaded side and shift most of your weight to your back leg. As you lower, rotate your thoracic spine under the kettlebell; the movement is a rotation and hinge together, not just a forward fold. Hinging straight back kills the windmill and turns it into something else. Keep your eyes on the kettlebell throughout — this cue alone fixes half the form breaks people make. Lower only as far as you can maintain a neutral spine. Forcing depth before you earn it is a regression. Touching the floor isn't the goal; depth comes from practice.

PLANS THAT USE IT 1

Athletic 3-Day Full Body3× / week · advanced