Windmill for BJJ
The kettlebell windmill is a shoulder stability and hip mobility exercise performed by reaching toward the floor while holding a weight overhead. It stretches the hamstrings and obliques while building the overhead stability grapplers need. The rotational component trains the body to maintain control through multiple planes of motion.
✓ Step-by-Step Instructions
- 1 Press a kettlebell overhead with your right arm.
- 2 Angle your feet roughly 45 degrees to the left.
- 3 Push your right hip out to the side as you hinge forward.
- 4 Keep your eyes on the kettlebell overhead throughout.
- 5 Slide your left hand down your left leg toward the floor.
- 6 Lower as far as your hamstring flexibility allows.
- 7 Drive back up by squeezing your right glute and pressing your hips forward.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Builds the rotational core strength and shoulder stability needed when posting and reaching during scrambles. The deep hip hinge with rotation mimics the movement patterns of inversions and granby rolls.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Bending the overhead arm
- ⚠ Losing eye contact with the weight
- ⚠ Letting the front knee bend excessively
- ⚠ Rounding the spine instead of hinging
🔄 Variations
- → Bodyweight windmill
- → Double windmill
- → Bottom-up windmill
- → Half-kneeling windmill
Track Your Windmill Progress
Log your strength training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Windmill help my BJJ game? ▼
Builds the rotational core strength and shoulder stability needed when posting and reaching during scrambles. The deep hip hinge with rotation mimics the movement patterns of inversions and granby rolls.
What equipment do I need for the Windmill? ▼
You will need: kettlebell. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Windmill? ▼
The Windmill is rated 4 out of 5 in difficulty. This is an advanced exercise. Build up to it progressively and ensure you have the prerequisite strength and mobility. A proper warm-up is required before performing this exercise.