GymPlan AIAdvanced Kettlebell Windmill
Advanced Kettlebell Windmill is an intermediate isolation kettlebell exercise that mainly works your abs, with help from your glutes, hamstrings and shoulders.
How to do the advanced kettlebell windmill
- Clean and press a kettlebell overhead with one arm.
- 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.
- Lower yourself as far as possible.
- Pause for a second and reverse the motion back to the starting position.
Muscles worked
Sets and reps
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
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Start your free trialAdvanced Kettlebell Windmill alternatives
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What muscles does the advanced kettlebell windmill work?
It mainly works your abs; your glutes, hamstrings and shoulders assist.
How many sets and reps of advanced kettlebell windmill should I do?
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Is the advanced kettlebell windmill good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.