Kettlebell Windmill
Use an offset kettlebell centre of mass to build bracing strength that carries over: Kettlebell Windmill closes out a session in minutes.
How to do Kettlebell Windmill
- Stand with your feet shoulder-width apart, holding a kettlebell in your right hand overhead.
- Rotate your left foot outwards about 45 degrees and keep your right foot pointing forward.
- Bend your torso to the left side, keeping your right arm extended overhead and your eyes on the kettlebell.
- Lower your torso as far as you can while keeping your right arm straight and your left arm extended to the side.
- Pause for a moment, then return to the starting position by pushing through your right foot and engaging your obliques.
- Repeat for the desired number of repetitions, then switch sides.
Kettlebell Windmill Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Own the rack position before adding size.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Keep the set crisp and stop when speed drops.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. The next bell up is a big jump, so build reps first.
Common Kettlebell Windmill Mistakes
Lifting the bell with the arms instead of the hips
Snap the hips and let the bell float; the arms only steer.
Pulling with the hip flexors while the abs stay slack
Start every rep by flattening the lower back down, then move.
Easier and Harder Than Kettlebell Windmill
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Kettlebell Windmill — Frequently Asked Questions
How do you do the Kettlebell Windmill?
Stand with your feet shoulder-width apart, holding a kettlebell in your right hand overhead. Rotate your left foot outwards about 45 degrees and keep your right foot pointing forward. Bend your torso to the left side, keeping your right arm extended overhead and your eyes on the kettlebell. 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 Windmill work?
The Kettlebell 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 Windmill should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Keep the set crisp and stop when speed drops. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Kettlebell 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 Windmill?
Try the Band Standing Twisting Crunch, Cable Russian Twists (on Stability Ball) or the Assisted Sit-up. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
