Advanced Kettlebell Windmill
The Advanced Kettlebell Windmill isolates the Abdominals through a controlled range of motion. This intermediate-level kettlebells exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. The glutes and hamstrings and shoulders assist as stabilizers throughout the range of motion.
How to Advanced Kettlebell Windmill
- 1
Clean and press a kettlebell overhead with one arm.
- 2
Keeping 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.
- 3
Lower yourself as far as possible.
- 4
Pause for a second and reverse the motion back to the starting position.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Advanced Kettlebell Windmill work?
The Advanced Kettlebell Windmill primarily works the Abdominals. Secondary muscles include the Glutes, Hamstrings, Shoulders, which assist during the movement.
Is the Advanced Kettlebell Windmill good for beginners?
The Advanced Kettlebell Windmill is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Advanced Kettlebell Windmill?
You need kettlebells to perform the Advanced Kettlebell Windmill. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.