Kettle Bell Wind Mill Performance Exercise

30 Mar Kettle Bell Wind Mill Performance Exercise

The L-P-H commonly referred to as the “core” encapsulates¬† all the articulate and soft tissue structures on the anterior, posterior, and lateral sections of the torso. This section of the kinetic chain includes the lumbo-pelvic-hip complex (L-P-H) and muscle groups such as the abdominals, obliques, erector spinae, glutes, adductors, abductors, and hamstring complex. Collectively these structures are responsible for a number of functions in the kinetic chain. These functions include; Postural control, assistance in optimal joint functioning, efficient transfer of energy through the kinetic chain, and assistance in the stabilization of the spine.

The goals of a core training programs are to address this anatomical area of the kinetic chain for optimal efficacy in movement. This is accomplished via modalities and exercises focused on correcting physical dysfunctions, improving mobility, and developing the stabilization, endurance, strength, and power capacities of the core. These goals can be achieved through the implementation of a comprehensive strength and conditioning program for the core built upon scientific principles. This type of program will ultimately provide the athlete with a foundation for optimal performance in sport with a lower potential for injury.

The process by which these aforementioned goals are achieved is through the implementation of exercises consistently challenging the stabilization capacities of the core. These exercises will progressively get more difficult with higher levels of exercise intensity and complexity. It is important to recognize the stage of core development of your athlete or client in order to implement the appropriate exercise within their training program.

A very advanced core exercise recruiting both the inner, outer, and global systems associated with the L-P-H complex is the Kettle Bell Windmill. Execution of this exercise correctly requires high levels of stabilization strength from the core musculature.

Improves Your: Stabilization capacities of the inner and outer units of the L-P-H

Why It’s Important: The ability to maintain static and dynamic postural control, create efficient transfer of energy through the kinetic chain, and assistance in the stabilization of the spine requires high levels of stabilization within the L-P-H.

The Common Problem: The athlete or client will have limited stabilization capacities within the L-P-H thus limiting the ability of the core musculature to function properly within the kinetic chain.

The Solution: The implementation of a core stabilization program with exercise progressions addressing the requirements of the lumbo-pelvic-hip complex within the functioning of the kinetic chain.

Kettle Bell Windmill

Set Up:

  • Grasp a kettle bell with the right hand. Position the feet shoulder width, torso upright, and the kettle bell in a rack position
  • Press the kettle bell overhead, extend the arm straight, lock the elbow, and focus eyes on the kettle bell
  • Rotate the left foot slightly outward and extend the left arm straight



  • Engage the entire core, and push the hips outward to the right while maintaining a rigid core
  • Simultaneously allow the left hand to reach downward toward the inside the left foot
  • Continue to lower the torso toward the floor until the left hand is positioned on the inside of the left foot
  • Pause slightly and press upward with the body to the starting position of the exercise
  • Repeat for 5-10 repetitions and repeat on the opposite side
  • Always keep eyes focused on the kettle bell throughout the entire exercise


About Performance Coach Sean Cochran: Sean Cochran, one of the most recognized performance coaches in sports today. A career spanning positions with 2 major league baseball organizations, over 12 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of famer Trevor Hoffman, and Cy Young award winner Jake Peavy. He has been involved in the production of numerous performance videos and authored books including; Performance Golf Fitness, Complete Conditioning for Martial Arts, and Fit to Hit. He has been a presenter of educational seminars for numerous organizations including the world renowned Titleist Performance Institute.