Advanced Kettlebell Windmill

An intermediate strength exercise for the abs, glutes, hamstrings and shoulders, done with a kettlebell.

Movement guide

Advanced Kettlebell Windmill

Demand · source-assignedMedium (unreviewed)

Equipment requiredA kettlebell

Muscle focusAbs · Glutes · Hamstrings · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Landmine 180's demonstrated on the 3D figure

3D demoLandmine 180'sBeginner · A barbell

Similar move, beginner grade.

This move

Advanced Kettlebell Windmill demonstrated on the 3D figure

3D demoAdvanced Kettlebell WindmillIntermediate · A kettlebell

Intermediate grade (source-assigned).

Harder option

Cable wood chop demonstrated on the 3D figure

3D demoCable wood chopAdvanced · A cable machine

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Clean and press a kettlebell overhead with one arm.
Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell.
Lower yourself as far as possible.
Pause for a second and reverse the motion back to the starting position.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs. Also: Glutes, Hamstrings, Shoulders.

Equipment

A kettlebell

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Kettlebell Windmill demonstrated on the 3D figure

3D demoKettlebell WindmillIntermediate · A kettlebell

Double Kettlebell Windmill demonstrated on the 3D figure

3D demoDouble Kettlebell WindmillIntermediate · A kettlebell

Pallof press demonstrated on the 3D figure

3D demoPallof pressIntermediate · A cable machine

Standing cable lift demonstrated on the 3D figure

3D demoStanding cable liftAdvanced · A cable machine

Turkish get-up demonstrated on the 3D figure

3D demoTurkish get-upAdvanced · A kettlebell + A dumbbell

Spell Caster demonstrated on the 3D figure

3D demoSpell CasterBeginner · A dumbbell

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Questions people ask

What muscles does the Advanced Kettlebell Windmill work?

Mainly the abs, with help from the glutes, hamstrings and shoulders.

What equipment do I need for the Advanced Kettlebell Windmill?

A kettlebell.

Is the Advanced Kettlebell Windmill good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Landmine 180's.

What is an easier alternative to the Advanced Kettlebell Windmill?

Try the Landmine 180's. It works similar muscles at a lower grade.

How do I make the Advanced Kettlebell Windmill harder?

Progress to the Cable wood chop, or add load, range or slower lowering once your form is solid.