Advanced Kettlebell Windmill

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.

Muscles worked

Role	Muscles
Primary	abs
Secondary	glutes, hamstrings, shoulders
Equipment	kettlebell
Difficulty	intermediate
Type	isolation

No kettlebell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Alternate Heel Touchers Bodyweight Crunch - Hands Overhead Bodyweight Crunch - Legs On Exercise Ball Bodyweight Crunches Bodyweight Decline Crunch Bodyweight Flat Bench Lying Leg Raise Bodyweight

Harder than the Advanced Kettlebell Windmill

Press Sit-Up expert · Barbell

Superset the Advanced Kettlebell Windmill with

Opposing lower back work — alternate sets without extra rest.

Barbell Deadlift lower back Hyperextensions With No Hyperextension Bench lower back Weighted Ball Hyperextension lower back Hyperextensions (Back Extensions) lower back

Common questions

What muscles does the Advanced Kettlebell Windmill work?

The Advanced Kettlebell Windmill primarily works the abs, with the glutes, hamstrings, and shoulders as secondary movers. Press Sit-Up, Barbell Rollout from Bench, and Bent Press train the same muscle, across 9 equipment types.

What equipment do you need for the Advanced Kettlebell Windmill?

Kettlebells. Without kettlebells, Alternate Heel Touchers, Crunch - Hands Overhead, and Crunch - Legs On Exercise Ball train the same muscle, and 45 of the catalogue's options for this muscle need no equipment.

Is the Advanced Kettlebell Windmill suitable for beginners?

It is rated intermediate. No easier variation of this pattern is catalogued; build the abs with a different movement first.

Where should the Advanced Kettlebell Windmill go in a workout?

Late — the Advanced Kettlebell Windmill is isolation work, so it follows your compounds. Supersetting it with Barbell Deadlift and Hyperextensions With No Hyperextension Bench cuts session time without extra rest.

Similar exercises

Press Sit-Up Barbell Barbell Rollout from Bench Barbell Bent Press Kettlebell Double Kettlebell Windmill Kettlebell Kettlebell Pass Between The Legs Kettlebell Kettlebell Windmill Kettlebell