Waist Exercise · Kettlebell

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Kettlebell Windmill

The windmill combines a hip hinge with a straight overhead arm and a rotating torso, which makes it as much a mobility drill for the hips and thoracic spine as it is a core exercise. The overhead kettlebell has to stay stacked over the shoulder the entire time, which is what actually challenges the obliques and shoulder stability rather than the bend itself. Go slow here — rushing the range of motion defeats the point.

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Category

Waist

Equipment

Kettlebell

Target

Abs

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Kettlebell Windmill

1. Stand with your feet shoulder-width apart, holding a kettlebell in your right hand overhead.
2. Turn your left foot outward about 45 degrees while keeping your right foot pointing forward.
3. Bend your torso to the left side, keeping your right arm extended overhead and your eyes on the kettlebell.
4. Lower your torso as far as you can while keeping your right arm straight and your left arm extended out to the side.
5. Pause briefly, then return to the starting position by pushing through your right foot and engaging your obliques.
6. Repeat for the desired number of repetitions, then switch sides.

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

• Copying the wrong trunk action: Follow the demonstrated movement. A held plank, rotation and crunch require different actions rather than the same repeated trunk curl.
• 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 Windmill mainly targets your Abs, with your Obliques helping support the movement, along with your Shoulders.

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 Windmill work?

The Kettlebell Windmill mainly works your abs. It also helps strengthen your obliques and shoulders. 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 Windmill?

You do the Kettlebell 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 Windmill?

One mistake to watch for is copying the wrong trunk action: Follow the demonstrated movement. A held plank, rotation and crunch require different actions rather than the same repeated trunk curl.. 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 Windmill?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.

What's a good alternative to the Kettlebell 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.