Bell locked overhead, hinge down, eyes on the weight.
Keep the top arm locked and your eyes on the bell the entire time.
The windmill makes your core control a hinge while a kettlebell stays locked out overhead, one side at a time. As your hips push toward the loaded side and your torso folds down, the obliques and deep trunk muscles work overtime to keep the bell stacked vertically over your shoulder through the entire arc. It earns its place as core training that also buys you overhead stability and hip mobility, three qualities in one slow, deliberate lift.
Without. Groove the hinge, the footwork, and the eyes-on-hand habit with an empty hand first, then add a light kettlebell once the pattern feels automatic on both sides.
The loaded-side leg stays essentially straight while a soft bend in the other is acceptable. The movement is a hip hinge sideways, so push the hips toward the bell side rather than folding at the waist.
Stacked vertically above your shoulder the entire time, with the arm locked and your eyes on the bell. If the arm drifts or bends as you fold, reduce your depth or lighten the load.
