How to do the Kettlebell Windmill
Kettlebell 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 Windmill demonstration · © GymiaFit
Kettlebell Windmill at a glance
- Primary muscles
- Abs
- Secondary muscles
- Obliques, Shoulders
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Push
Kettlebell Windmill step by step
- 1Stand with your feet shoulder-width apart, holding a kettlebell in your right hand overhead.
- 2Rotate your left foot outwards about 45 degrees and keep your right foot pointing forward.
- 3Bend your torso to the left side, keeping your right arm extended overhead and your eyes on the kettlebell.
- 4Lower your torso as far as you can while keeping your right arm straight and your left arm extended to the side.
- 5Pause for a moment, then return to the starting position by pushing through your right foot and engaging your obliques.
- 6Repeat for the desired number of repetitions, then switch sides.
Kettlebell Windmill — questions
What muscles does the Kettlebell Windmill work?
The Kettlebell Windmill primarily targets the Abs. It also recruits the Obliques, Shoulders as secondary movers.
What equipment do I need for the Kettlebell 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 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 Windmill?
Kettlebell Advanced Windmill, Kettlebell Bent Press, Kettlebell Double Windmill 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 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.