Tune-Up Tuesday Episode 13 - The Kettlebell Windmill with Jason Harrell

I love exercises that blend both mobility and strength into a single movement.  Exercises, like the windmill are considered a "loaded stretch" and requires a unique blend of mobility, stability and strength throughout the body.

One area that most people struggle with the windmill is the ability to load up their rear hip and maintain a neutral spine.  

You must keep in mind this exercise is not a "go as low as you can and touch the ground" exercise, but a hip hinge variation.  

Today's video discusses an easy drill you can do on your own that will help teach you how to sit into your back leg, and not simply fall forward to reach the ground.  


  • Start with your legs shoulder width apart.
  • Turn your feet in one direction, about 45 degree angle.
  • Keep your chest squared straight ahead, not with your feet.
  • Hinge your hips out to the side as you try and feel your weight transfer into the back leg. 
  • As you slide down, have your hand push into your inner thigh to help create tension.
  • Go as far as your hips can take you, DO NOT REACH FOR THE FLOOR.
  • Drive your feet through the floor and stand up. 
  • Repeat on the other side.

Give this exercise a try, and use the band assist if you lose your spine angle on the way down.

If you have questions, comments and concerns let me know!

Move Well, Stay Strong.