Kettlebell Half Kneeling Windmill

A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.

This is a technical lift, best learned under a coach’s eye before loading heavy.

HOW TO PERFORM

The Setup: Assume a half-kneeling position with your right knee on the floor and your left foot planted firmly in front. Clean and press the kettlebell overhead with your left hand (the same side as your front leg). Lock out your elbow, pack your shoulder down into its socket, and keep your wrist perfectly straight.
Set the Base: "Windshield wiper" your back right leg slightly inward to create a more stable base and comfortable tracking path for your hips.
Lock Your Eyes: Turn your head to look directly at the kettlebell. Maintain constant eye contact with the weight throughout the entire rep to assist with shoulder tracking and balance.
The Hinge & Rotate: Brace your core. Hinge from your hips by pushing them back and diagonally toward your right heel. Simultaneously rotate your torso open as your free arm slides down toward the floor inside your front leg.
The Depth: Lower yourself until your right hand or forearm flatly touches the floor. Ensure your shoulders stay vertically stacked and the kettlebell remains pointed directly at the ceiling.
Return to Start: Squeeze your glutes, push your hips forward, and use your obliques to drive your torso back to a tall, vertical position.

Keep Shins Vertical: Do not let your front knee cave inward or drift forward. Keeping the front shin vertical forces the movement into the hip joint rather than the knee.
Avoid Shrugging: A common mistake is letting the weighted shoulder creep up toward your ear. Actively pull your shoulder blade down into your back pocket.
Own Your Range: Only lower your torso as far as your active mobility allows. If your spine begins to round or your top arm starts to bend, stop there—touching your elbow to the floor is a progression, not a day-one requirement.

Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.