Kettlebell Advanced Windmill
What Kettlebell Advanced Windmill really gives you is midsection control under load, driven by an offset kettlebell centre of mass.
How to do Kettlebell Advanced Windmill
- Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
- Hold a kettlebell in your right hand, with your arm extended overhead and your palm facing forward.
- Rotate your left foot slightly to the right, and shift your weight onto your left leg.
- Bend your left knee and hinge at the hip, lowering your torso towards the left side.
- Keep your right arm extended overhead and your eyes on the kettlebell.
- As you lower your torso, allow your right leg to straighten and your right foot to pivot slightly.
- Lower your torso until you feel a stretch in your left hamstring and your right arm is pointing towards the ground.
- Pause for a moment, then engage your core and push through your left heel to return to the starting position.
Kettlebell Advanced Windmill Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. The next bell up is a big jump, so build reps first.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Own the rack position before adding size.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Keep the set crisp and stop when speed drops.
Common Kettlebell Advanced Windmill Mistakes
Letting the bell bang the forearm on the way in
Guide the handle around the hand rather than flipping it over.
Chasing rep count until the lower back arches away
End the set at the first rep where the ribcage flares, not at failure.
Easier and Harder Than Kettlebell Advanced Windmill
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Kettlebell Advanced Windmill — Frequently Asked Questions
How do you do the Kettlebell Advanced Windmill?
Stand with your feet wider than shoulder-width apart, toes pointing slightly outward. Hold a kettlebell in your right hand, with your arm extended overhead and your palm facing forward. Rotate your left foot slightly to the right, and shift your weight onto your left leg. Use a kettlebell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Kettlebell Advanced Windmill work?
The Kettlebell Advanced Windmill primarily targets the abs. It is classified as a core exercise and is performed with a kettlebell.
How many sets and reps of the Kettlebell Advanced Windmill should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Own the rack position before adding size. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Kettlebell Advanced Windmill good for beginners?
Not usually. The Kettlebell Advanced Windmill is an advanced movement that assumes existing strength and joint control. Build up through easier core progressions first, then add this once the basics feel comfortable.
What can I do instead of the Kettlebell Advanced Windmill?
Try the Full Planche, Prone Twist On Stability Ball or the One Arm Slam (with Medicine Ball). Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
