The Art of Moving Well: A New Practice
Here’s something new for Hatha Yoga this month - The Windmill.
If you're like me you will have a hate-love relationship with this one. Let’s start with a demo; click the link below:
1. Set Up Your Stance
✔ Start with feet hip-width apart or slightly wider, with your toes pointing at a 45-degree angle away from the yoga brick/kettlebell arm.
✔ Hold the yoga brick/ kettlebell in one hand overhead, locking out your elbow and keeping your wrist straight.
✔ Turn your head to look at the yoga brick/kettlebell—this brings in the yogic skill of drishti & helps maintain awareness throughout the movement.
2. Engage Your Core & Hinge the Hips
✔ Brace your core—imagine someone is about to poke your stomach.
✔ Shift your weight into your back leg while hinging at the hips, sending your hips slightly towards the kettlebell side.
✔ Keep your opposite arm extended down towards your front leg for balance.
3. Lower with Control
✔ Slide your bottom hand down your inner thigh or shin as you lower your torso.
✔ Keep your spine neutral and chest open, avoiding any rounding in the back.
✔ Stop when your bottom hand reaches mid-shin or the floor, depending on mobility.
4. Pause & Press Back Up
✔ At the lowest point, engage your obliques and glutes to maintain stability.
✔ Drive through your hips and core to return to standing, keeping your kettlebell arm fully extended.
✔ Exhale as you rise, maintaining control and balance.
5. Reset & Repeat
✔ Ensure proper alignment before repeating reps on one side.
✔ Switch sides and repeat the same movement to balance out strength and mobility.
Bonus Tips for Better Performance
Don’t rush—this movement is about control, not speed.
Engage your core to protect your spine and maintain balance.
Start with a yoga brick or a light kettlebell to master technique before increasing weight.
The Ego-Killer
The first time I attempted a kettlebell windmill, I thought, this looks easy enough. I picked up a kettlebell, hoisted it overhead, and confidently bent sideways—only to feel my core shake, my shoulder struggle to stabilise, and my ego take a solid hit.
It reminded me of my first yoga class —thinking it was just a few stretches, only to realise it required full-body awareness and control. The windmill, much like yoga, demands patience, precision, and presence. Rush it, and you’ll feel out of sync. Approach it with intention, and it becomes a gateway to strength you didn’t know you had.
What Makes the Kettlebell Windmill Special?
Most strength training is done in a straight line—think deadlifts, squats, push-ups. The windmill breaks that mould, moving your body through a diagonal hinge that challenges your core, shoulders, and hamstrings all at once.
It’s a full-body strength movement disguised as a mobility drill. Done correctly, it strengthens while it stretches—much like the way a bowstring builds power by stretching back before release.
Here’s why it’s worth your time
✔ Strength in Mobility – Builds stability in your shoulders, core, and hips while keeping your body fluid and adaptable.
✔ Eccentric Loading (Strength While Stretching) – Your muscles don’t just contract; they lengthen under tension, increasing both flexibility and resilience.
✔ Multi-Planar Movement – Unlike traditional lifts, the windmill forces you to move through multiple planes, improving coordination, balance, and real-world strength.
✔ Spinal Awareness – Teaches controlled spinal rotation and lateral flexion, keeping your back strong and mobile.
✔ A Reality Check – If you go in too heavy or too fast, this movement will humble you. Approach it with curiosity, and it will teach you.
Yoga Meets Strength: The Unexpected Connection
If you’ve ever held Triangle Pose (Trikonasana) or twisted into Revolved Side Angle (Parivrtta Parsvakonasana), you already know the foundation of the kettlebell windmill. It’s about stability in movement, strength in flexibility, and control in complexity.
Much like yoga, the windmill asks you to:
Move with breath – Stability comes from synchronising movement with controlled breathing.
Engage, not just collapse – Just as we don’t hang into a stretch in yoga, we don’t let the windmill just happen; we create tension where it matters.
Find ease in difficulty – The more you resist the movement, the harder it becomes. The secret? Lean into it.
Join Me in Class & Try It Yourself!
This month, I’m bringing the kettlebell windmill into our classes, weaving it into our yoga and mobility work. Whether you’ve lifted a kettlebell before or not, you’ll learn how to move through this exercise with confidence and skill.
Want to refine your technique? Book a 1-2-1 session where we’ll break it down step by step and tailor it to your body’s needs.
This movement will challenge you, refine you, and ultimately empower you. Let’s explore it together this month!
See you in class.
Stuart