Double Kettlebell Windmill

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

Movement guide

Double Kettlebell Windmill

Demand · source-assignedMedium (unreviewed)

Equipment requiredA kettlebell

Muscle focusAbs · Glutes · Hamstrings · Shoulders · Triceps

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

Double Kettlebell Windmill demonstrated on the 3D figure

3D demoDouble 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

Place a kettlebell in front of your front foot and clean and press a kettlebell 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.
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 retrieve the kettlebell from the floor. Keep your eyes on the kettlebell that you hold over your head at all times.
Pause for a second after retrieving the kettlebell from the ground 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, Triceps.

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

Advanced Kettlebell Windmill demonstrated on the 3D figure

3D demoAdvanced Kettlebell WindmillIntermediate · A kettlebell

3D demoOtis-upAdvanced · Medicine ball

Overhead carry (waiter's walk) demonstrated on the 3D figure

3D demoOverhead carry (waiter's walk)Intermediate · A dumbbell + 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

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Questions people ask

What muscles does the Double Kettlebell Windmill work?

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

What equipment do I need for the Double Kettlebell Windmill?

A kettlebell.

Is the Double 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 Double Kettlebell Windmill?

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

How do I make the Double Kettlebell Windmill harder?

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