Advanced Kettlebell Windmill
Advanced Kettlebell Windmill is a intermediate-level isolation in the strength category that primarily works the abs. It also recruits the glutes, hamstrings and shoulders. It is performed with kettlebell.
How to do it
- 1Clean and press a kettlebell overhead with one arm.
- 2Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell.
- 3Lower yourself as far as possible.
- 4Pause for a second and reverse the motion back to the starting position.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Focus on the muscle contraction and control the eccentric (lowering) phase.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.