How to do the Kettlebell Advanced Windmill
Kettlebell Advanced Windmill is an intermediate single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using kettlebell, it falls under the strength category. Secondary muscles engaged include Obliques and Shoulders.
Kettlebell Advanced Windmill demonstration · © GymiaFit
Kettlebell Advanced Windmill at a glance
- Primary muscles
- Abs
- Secondary muscles
- Obliques, Shoulders
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Push
Kettlebell Advanced Windmill step by step
- 1Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
- 2Hold a kettlebell in your right hand, with your arm extended overhead and your palm facing forward.
- 3Rotate your left foot slightly to the right, and shift your weight onto your left leg.
- 4Bend your left knee and hinge at the hip, lowering your torso towards the left side.
- 5Keep your right arm extended overhead and your eyes on the kettlebell.
- 6As you lower your torso, allow your right leg to straighten and your right foot to pivot slightly.
- 7Lower your torso until you feel a stretch in your left hamstring and your right arm is pointing towards the ground.
- 8Pause for a moment, then engage your core and push through your left heel to return to the starting position.
- 9Repeat for the desired number of repetitions, then switch sides.
Kettlebell Advanced Windmill — questions
What muscles does the Kettlebell Advanced Windmill work?
The Kettlebell Advanced Windmill primarily targets the Abs. It also recruits the Obliques, Shoulders as secondary movers.
What equipment do I need for the Kettlebell Advanced Windmill?
You need kettlebell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Kettlebell Advanced Windmill suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Kettlebell Advanced Windmill?
Kettlebell Bent Press, Kettlebell Double Windmill, Kettlebell Figure 8 train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Kettlebell Advanced Windmill demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.