Kettlebell Windmill
An intermediate compound strength exercise that works the abs, using a kettlebell.
Starting position
End position
How to Do Kettlebell Windmill
- Place a kettlebell in front of your lead foot and clean and press it 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. Press it overhead by extending the elbow.
- 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. Bending at the hip to one side, sticking your butt out, slowly lean until you can touch the floor with your free hand. Keep your eyes on the kettlebell that you hold over your head at all times.
- Pause for a second after reaching the ground and reverse the motion back to the starting position.
Muscles Worked
Alternatives to Kettlebell Windmill
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Double Kettlebell Windmill
An intermediate strength exercise that works the abs, using a kettlebell.
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2
Advanced Kettlebell Windmill
An intermediate isolation strength exercise that works the abs, using a kettlebell.
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3
Kettlebell Pass Between The Legs
An intermediate compound strength exercise that works the abs, using a kettlebell.
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4
Kettlebell Figure 8
An intermediate strength exercise that works the abs, using a kettlebell.
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5
Barbell Rollout from Bench
An intermediate compound strength exercise that works the abs, using a barbell.
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6
Ab Roller
An intermediate compound strength exercise that works the abs.
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7
Barbell Ab Rollout
An intermediate compound strength exercise that works the abs, using a barbell.
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8
Suspended Fallout
An intermediate isolation strength exercise that works the abs.
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9
Ab Crunch Machine
An intermediate isolation strength exercise that works the abs, using a machine.
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10
Decline Crunch
An intermediate isolation strength exercise that works the abs, needing no equipment.
Frequently Asked Questions
What muscles do kettlebell windmill work?
Kettlebell Windmill primarily works the abs. The glutes, hamstrings, shoulders and triceps assist as secondary muscles.
What equipment do I need for kettlebell windmill?
Kettlebell Windmill uses kettlebell.
Kettlebell Windmill: is it suitable for beginners?
Kettlebell Windmill is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of kettlebell windmill?
Double Kettlebell Windmill, Advanced Kettlebell Windmill, Kettlebell Pass Between The Legs train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my kettlebell windmill reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; kettlebell windmill can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Kettlebell Windmill with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.