Kettlebell Double Windmill
Kettlebell Double Windmill trades complexity for a trunk that resists rather than folds, and it fits at the end of any workout.
How to do Kettlebell Double Windmill
- Stand with your feet shoulder-width apart, holding a kettlebell in your right hand.
- Extend your right arm overhead, keeping your eyes on the kettlebell.
- Rotate your left foot 45 degrees to the left and your right foot 90 degrees to the right.
- Bend at the waist to the left, keeping your right arm extended overhead.
- Lower the kettlebell towards the ground, reaching towards your left foot.
- Pause for a moment, then engage your core and push through your right foot to return to the starting position.
Kettlebell Double Windmill Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Keep the set crisp and stop when speed drops.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. The next bell up is a big jump, so build reps first.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Own the rack position before adding size.
Common Kettlebell Double Windmill Mistakes
Losing the rack position as the set drags on
End the set the moment the bell drifts off the forearm.
Holding your breath through the hardest part of the rep
Exhale as you brace so the ribs stay down and pressure stays controlled.
Adding weight faster than technique can absorb it
Hold a weight until every rep looks identical, then move up.
Easier and Harder Than Kettlebell Double Windmill
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Kettlebell Double Windmill — Frequently Asked Questions
How do you do the Kettlebell Double Windmill?
Stand with your feet shoulder-width apart, holding a kettlebell in your right hand. Extend your right arm overhead, keeping your eyes on the kettlebell. Rotate your left foot 45 degrees to the left and your right foot 90 degrees to the right. 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 Double Windmill work?
The Kettlebell Double 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 Double Windmill should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. The next bell up is a big jump, so build reps first. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Kettlebell Double Windmill good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic core patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Kettlebell Double Windmill?
Try the Bodyweight Incline Side Plank, Weighted Front Plank or the Assisted Hanging Knee Raise. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
