Waist Exercise · Kettlebell

Expand

Kettlebell Double Windmill

Running the windmill with kettlebells in both hands — one held overhead, one usually at the shin — adds a counterbalance element to the standard windmill pattern, which changes how the hips and obliques manage the rotation. It's an advanced variation that assumes the single-kettlebell windmill is already comfortable and controlled.

Go to the movement steps

Category

Waist

Equipment

Kettlebell

Target

Abs

Share Embed & Cite

Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Kettlebell Double Windmill

1. Set your feet shoulder-width apart and grip a kettlebell in your right hand.
2. Press your right arm straight overhead, keeping your gaze locked on the kettlebell.
3. Pivot your left foot outward 45 degrees and turn your right foot 90 degrees to the right.
4. Hinge sideways at the waist toward the left, keeping your right arm locked out overhead.
5. Reach toward your left foot, allowing the kettlebell to travel down toward the ground.
6. Hold briefly, then brace your core and drive through your right foot to rise back to the starting position.
7. Continue for the desired number of reps, then switch to the other side.

Technique & Form Tips

Focus on trunk flexion, rotation, or anti-movement stability as required by your specific variation. Maintain the suggested pelvic and spinal orientation to keep tension focused on the abdominal area throughout each repetition or hold.

Common Mistakes to Avoid

• Pulling the neck: For crunch variations, avoid pulling the head forward with your hands; follow the demonstrated arm and head position.
• Lower back arching: Keep the spine controlled to prevent the lower back from hyperextending under the load.
• Excessive speed: Perform movements with deliberate control rather than relying on rapid, bouncing motions.

How to Breathe During This Exercise

Maintain a steady breathing rhythm during the effort.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Kettlebell Double Windmill mainly targets your Abs, with your Shoulders helping support the movement, along with your Hamstrings.

More Waist Exercises

3/4 Sit-Up Body Weight · Abs 45° Side Bend Body Weight · Abs Air Bike Body Weight · Abs Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have kettlebell? These target the same abs with different equipment.

Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band · Abs

FAQ

What muscles does the Kettlebell Double Windmill work?

The Kettlebell Double Windmill mainly works your abs. It also helps strengthen your shoulders and hamstrings. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Kettlebell Double Windmill?

You do the Kettlebell Double Windmill with a kettlebell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Kettlebell Double Windmill?

One mistake to watch for is pulling the neck: For crunch variations, avoid pulling the head forward with your hands; follow the demonstrated arm and head position.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Kettlebell Double Windmill?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Kettlebell Double Windmill?

The Arms Overhead Full Sit-Up (male) trains your abs with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.