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Double Kettlebell Windmill

Double Kettlebell Windmill is an intermediate kettlebell exercise that mainly works your abs, with help from your glutes, hamstrings, shoulders and triceps.

💪 Abs🏋️ Kettlebell📈 Intermediate🎯 3 sets of 10-15 reps
Double Kettlebell Windmill: starting position
Starting position
Double Kettlebell Windmill: end position
End position

How to do the double kettlebell windmill

  1. Place a kettlebell in front of your front foot and clean and press a kettlebell 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.
  2. 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.
  3. Bending at the hip to one side, sticking your butt out, slowly lean until you can retrieve the kettlebell from the floor. Keep your eyes on the kettlebell that you hold over your head at all times.
  4. Pause for a second after retrieving the kettlebell from the ground and reverse the motion back to the starting position.

Muscles worked

Primary: AbsSecondary: GlutesSecondary: HamstringsSecondary: ShouldersSecondary: Triceps

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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Double Kettlebell Windmill alternatives

Exercises that train the same main muscle, including options with other equipment.

Side BridgeBodyweight · BeginnerKettlebell Figure 8Kettlebell · IntermediateCable CrunchCable · BeginnerLandmine 180'sBarbell · BeginnerSpell CasterDumbbell · BeginnerAb Crunch MachineMachine · Intermediate

FAQ

What muscles does the double kettlebell windmill work?

It mainly works your abs; your glutes, hamstrings, shoulders and triceps assist.

How many sets and reps of double 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 double kettlebell windmill good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

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