Kettlebell Windmill
A intermediate strength exercise for the abs, done with a kettlebell.
- Main muscles
- Abs
- Also works
- Glutes, Hamstrings, Shoulders and Triceps
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Compound
- Movement
- Pull
How to do the Kettlebell Windmill
- Place a kettlebell in front of your lead foot and clean and press it overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward. Press it overhead by extending the elbow.
- Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell. Bending at the hip to one side, sticking your butt out, slowly lean until you can touch the floor with your free hand. Keep your eyes on the kettlebell that you hold over your head at all times.
- Pause for a second after reaching the ground and reverse the motion back to the starting position.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 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 Kettlebell Windmill
Kettlebell Pass Between The LegsKettlebell · Intermediate
Advanced Kettlebell WindmillKettlebell · Intermediate
Bent PressKettlebell · Expert
Double Kettlebell WindmillKettlebell · Intermediate
Kettlebell Figure 8Kettlebell · Intermediate
Ab RollerOther equipment · Intermediate
Barbell Ab RolloutBarbell · Intermediate
Barbell Rollout from BenchBarbell · Intermediate
Questions
What muscles does the Kettlebell Windmill work?
Mainly the abs, with the glutes, hamstrings, shoulders and triceps helping.
Is the 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 Kettlebell Windmill?
Good alternatives that train the abs: Kettlebell Pass Between The Legs, Advanced Kettlebell Windmill, Bent Press or Double Kettlebell Windmill.
How many sets and reps of the Kettlebell Windmill should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).