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Double Kettlebell Windmill

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

Intermediate level · Equipment: Kettlebell · Pull

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

How to perform Double Kettlebell Windmill

  1. Step 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. Step 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. Step 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. Step 4. Pause for a second after retrieving the kettlebell from the ground and reverse the motion back to the starting position.

Frequently asked questions

What is the primary focus of the double kettlebell windmill?

This movement primarily targets the obliques and deep core stabilizers. It also requires significant shoulder stability and hamstring flexibility to manage the load in both hands.

How should I position my feet for this exercise?

Angle your feet 45 degrees away from the side you are leaning toward. This alignment allows the hips to hinge back properly and protects the lower back during the descent.

What is a common mistake when performing the double windmill?

Many lifters fail to keep their eyes on the top kettlebell, which leads to a loss of shoulder stability. Bending the knees excessively also reduces the stretch and engagement of the targeted muscles.

How can a beginner progress to the double kettlebell version?

Start with a single kettlebell held in the overhead hand while keeping the bottom hand empty. Once you master the hip hinge and shoulder tracking, add a light weight to the bottom hand.

What are the recommended sets and reps for core stability?

Perform 2 to 3 sets of 5 to 8 repetitions per side. Focus on a slow, controlled tempo rather than high volume to ensure spinal alignment and joint integrity.

Sample sets & reps for Double 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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