Start free

Advanced Kettlebell Windmill

A intermediate strength exercise for the abs, done with a kettlebell.

Advanced Kettlebell Windmill: starting positionAdvanced Kettlebell Windmill: finishing position
Main muscles
Abs
Also works
Glutes, Hamstrings and Shoulders
Equipment
Kettlebell
Level
Intermediate
Type
Isolation
Movement
Push

How to do the Advanced Kettlebell Windmill

  1. Clean and press a kettlebell overhead with one arm.
  2. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell.
  3. Lower yourself as far as possible.
  4. Pause for a second and reverse the motion back to the starting position.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Advanced Kettlebell Windmill

Questions

What muscles does the Advanced Kettlebell Windmill work?

Mainly the abs, with the glutes, hamstrings and shoulders helping.

Is the Advanced Kettlebell Windmill good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Advanced Kettlebell Windmill?

Good alternatives that train the abs: Double Kettlebell Windmill, Kettlebell Figure 8, Kettlebell Pass Between The Legs or Kettlebell Windmill.

How many sets and reps of the Advanced Kettlebell Windmill should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).