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Exercise 0554 · REF 9Tkqa9O

Kettlebell Windmill exercise animation

Kettlebell Windmill

Category
Waist
Equipment
Kettlebell
Target
Abs

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.

How to Do the Kettlebell Windmill

  1. Stand with your feet shoulder-width apart, holding a kettlebell in your right hand overhead.
  2. Rotate your left foot outwards about 45 degrees and keep 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 to the side.
  5. Pause for a moment, 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.

Muscles Worked

The Kettlebell Windmill primarily targets the Abs, with Obliques as the primary synergist muscle group, along with the Shoulders.

More Waist Exercises

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

More Abs Exercises

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

Equipment Alternatives

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

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs

FAQ

What muscles does the Kettlebell Windmill work?
The Kettlebell Windmill primarily targets the abs, with the obliques and shoulders assisting.
What equipment do I need for the Kettlebell Windmill?
The Kettlebell Windmill is done with a kettlebell.
What's a good alternative to the Kettlebell Windmill?
If you don't have access to a kettlebell, the 3/4 Sit-Up targets the same abs using body weight instead.