Kettlebell Windmill

How to do the Kettlebell Windmill

1. 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.
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. 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.
3. Pause for a second after reaching 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
Type	compound

No kettlebell? Train the same muscles with these

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

Spider Crawl Bodyweight 3/4 Sit-Up Bodyweight Air Bike Bodyweight Bent-Knee Hip Raise Bodyweight Bottoms Up Bodyweight Butt-Ups Bodyweight

Easier than the Kettlebell Windmill

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

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

Harder than the Kettlebell Windmill

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

Superset the 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 Stiff Leg Barbell Good Morning lower back

Common questions

What muscles does the Kettlebell Windmill work?

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

What equipment do you need for the Kettlebell Windmill?

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

Is the Kettlebell Windmill suitable for beginners?

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

Where should the Kettlebell Windmill go in a workout?

Early — the Kettlebell Windmill is compound, working 5 muscle groups, so run it first or second while you are fresh, then superset Barbell Deadlift and Hyperextensions With No Hyperextension Bench later.

Similar exercises

Bent Press Kettlebell Barbell Rollout from Bench Barbell Kettlebell Pass Between The Legs Kettlebell Double Kettlebell Windmill Kettlebell Landmine 180's Barbell Otis-Up Other Equipment