Double Kettlebell Windmill

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

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

No kettlebell? Train the same muscles with these

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

Spider Crawl Bodyweight Spell Caster Dumbbell 3/4 Sit-Up Bodyweight Air Bike Bodyweight Alternate Heel Touchers Bodyweight Bent-Knee Hip Raise Bodyweight

Easier than the Double Kettlebell Windmill

Same movement pattern, lower entry difficulty — work up from here.

Landmine 180's beginner · Barbell Otis-Up beginner · Other Equipment Pallof Press beginner · Cable Machine

Harder than the Double Kettlebell Windmill

Hanging Pike expert · Bodyweight Hanging Leg Raise expert · Bodyweight Barbell Ab Rollout - On Knees expert · Barbell

Superset the Double 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 Double Kettlebell Windmill work?

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

What equipment do you need for the Double Kettlebell Windmill?

Kettlebells. Without kettlebells, Spider Crawl, Spell Caster, and 3/4 Sit-Up train the same muscle, and 45 of the catalogue's options for this muscle need no equipment.

Is the Double Kettlebell Windmill suitable for beginners?

It is rated intermediate. Start with Landmine 180's, Otis-Up, and Pallof Press and work up.

Similar exercises

Bent Press Kettlebell Kettlebell Windmill Kettlebell Barbell Rollout from Bench Barbell Kettlebell Pass Between The Legs Kettlebell Kettlebell Figure 8 Kettlebell Landmine 180's Barbell