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Advanced Kettlebell Windmill

The Advanced Kettlebell Windmill primarily targets your Abdominals, with support from Glutes, Hamstrings, Shoulders. It requires kettlebell and is best suited to intermediate lifters.

Intermediate level · Equipment: Kettlebell · Isolation · Push

Primary muscles: Abdominals Secondary muscles: Glutes, Hamstrings, Shoulders

How to perform Advanced Kettlebell Windmill

  1. Step 1. Clean and press a kettlebell overhead with one arm.
  2. Step 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. Step 3. Lower yourself as far as possible.
  4. Step 4. Pause for a second and reverse the motion back to the starting position.

Frequently asked questions

What is the correct setup for the advanced kettlebell windmill?

Begin with the kettlebell locked out overhead and your feet slightly wider than shoulder-width. Turn both feet out at a 45-degree angle away from the loaded arm before initiating the hip hinge.

Which muscles does the advanced kettlebell windmill target?

This exercise primarily targets the abdominal muscles, specifically the obliques. It also requires significant shoulder stability and engages the glutes and hamstrings during the hip hinge.

What is a common mistake to avoid during the kettlebell windmill?

A frequent error is bending the knees too much and turning the movement into a squat. Ensure the movement remains a hip hinge by pushing your hips back and keeping the back leg relatively straight.

How can I scale down the advanced kettlebell windmill?

Beginners should start by practicing the movement without any weight to master the hip hinge mechanics. Once comfortable, you can hold a light kettlebell in the bottom hand before progressing to the overhead position.

How should I program the kettlebell windmill into my routine?

Incorporate this exercise as a core or mobility accessory movement towards the middle or end of your workout. Aim for 2 to 3 sets of 5 to 8 repetitions per side to focus on control and stability.

Sample sets & reps for Advanced Kettlebell Windmill

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • 3/4 Sit-Up — bodyweight
  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Air Bike — bodyweight
  • Alternate Heel Touchers — bodyweight

See all Abdominals exercises →

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