Kettlebell Windmill for Improving Cornering

The Kettlebell Windmill is not as common as the Swing or the Turkish Get Up but for mountain bikers it is just as important. The lateral hip mobility and core strength that you build with this exercise are the cornerstone for the hip driven counter-lean movement that you need to rail corners. While this exercise may be a bit difficult and require some progression into it, if you can’t do this exercise then you can’t corner as effectively as you could.

This is a low rep exercise and I recommend 1-3 reps per set.

-James Wilson-

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  1. Brian Coppock says:

    Good demo James. I am a kettlebell instructor as well. A modification that could be made is placing a kettlebell at the inside of the front foot and picking it up with your bottom hand, instead of using the top hand for all of the weight. Good job on pointing out the hip shift, at the gym that I teach at we have nicknamed that part of the move the “Travolta” for a fun mental image of what it should look like.

    Reply • March 31 at 3:20 pm
  2. Dan says:

    Did 3 reps each side today at the end of my warmup without any weight and really liked the stretch it gave. Did it again at the end of the workout and was much more flexible this time. My balance was a little off so once that’s nailed I will add weight. Thanks Jim for a great tip.

    Reply • March 31 at 5:53 pm
  3. Scott says:

    I am so inflexible at 6’5″, that I cant bend and touch my ankle while keeping my leg straight. Looks like I have to fix that lifelong weakness before I can benefit from this. Is there a way to train the still strength before all of that flexibility is there?

    Reply • July 14 at 12:53 pm
    • bikejames bikejames says:

      No, I’d recommend not trying to lay fitness on top of dysfunction. However, you can still train “hard”, you just need to change the focus. Check out the post I put up today on fixing your body position to get some tips on getting your mobility back.

      Reply • July 16 at 1:50 pm

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James Wilson
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Mountain Bike Coach
James Wilson