Double Kettlebell Windmill
The Double Kettlebell Windmill targets the Abdominals and suits intermediate-level lifters. With 4 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. The glutes and hamstrings and shoulders and triceps assist as stabilizers throughout the range of motion.
How to Double Kettlebell Windmill
- 1
Place a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward.
- 2
Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell.
- 3
Bending at the hip to one side, sticking your butt out, slowly lean until you can retrieve the kettlebell from the floor. Keep your eyes on the kettlebell that you hold over your head at all times.
- 4
Pause for a second after retrieving the kettlebell from the ground 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.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Double Kettlebell Windmill work?
The Double Kettlebell Windmill primarily works the Abdominals. Secondary muscles include the Glutes, Hamstrings, Shoulders, Triceps, which assist during the movement.
Is the Double Kettlebell Windmill good for beginners?
The Double 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 Double Kettlebell Windmill?
You need kettlebells to perform the Double Kettlebell Windmill. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.