Half-Kneeling KB Windmill
Half-Kneeling KB Windmill is a unilateral upper body and mobility exercise training the hip, knee, shoulder, and thoracic spine across the sagittal, frontal, and transverse planes, using Kettlebell.
- Laterality
- Unilateral
- Planes
- Sagittal · Frontal · Transverse
- Equipment
- Kettlebell
- Primary joints
- Hip · Knee · Shoulder · Thoracic Spine
Demo video
01
How to perform it
- 1KB should be firmly racked on wrist on the same side as the front leg.
- 2Reach toward ground with opposite hand, twist torso toward front leg.
- 3Keep weight in the middle of front foot so knee doesnt move.
- 4Torso should be in line with front leg at the bottom.
02
Training profile
Fascial lines
Plane of motion
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
03
Explore the library
Every tag is a doorway. Each link below opens a collection page listing every exercise that shares it. This is the connective tissue that lets one record rank for dozens of searches.
All Kettlebell exercisesSagittal-plane drillsFrontal-plane drillsTransverse-plane drillsSuperficial Back Line trainingLateral Line trainingSpiral Line trainingDeep Front Line trainingDeep Back Arm Line trainingDeep Front Arm Line trainingSuperficial Back Arm Line trainingHip exercisesKnee exercisesShoulder exercisesThoracic Spine exercises