TETSUKettlebell Advanced Windmill
The Kettlebell Advanced Windmill is a kettlebell exercise for the core that primarily targets the abs, with the obliques and shoulders assisting. Follow the 9 steps below for correct form, with an animated demonstration.
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How to do the Kettlebell Advanced Windmill
- Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
- Hold a kettlebell in your right hand, with your arm extended overhead and your palm facing forward.
- Rotate your left foot slightly to the right, and shift your weight onto your left leg.
- Bend your left knee and hinge at the hip, lowering your torso towards the left side.
- Keep your right arm extended overhead and your eyes on the kettlebell.
- As you lower your torso, allow your right leg to straighten and your right foot to pivot slightly.
- Lower your torso until you feel a stretch in your left hamstring and your right arm is pointing towards the ground.
- Pause for a moment, then engage your core and push through your left heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Common questions
What muscles does the Kettlebell Advanced Windmill work?
The Kettlebell Advanced Windmill primarily targets the abs. The obliques and shoulders work as supporting muscles.
What equipment do I need for the Kettlebell Advanced Windmill?
You need a kettlebell to perform the Kettlebell Advanced Windmill.
How many sets and reps of the Kettlebell Advanced Windmill should I do?
3 to 4 sets of 10 to 15 controlled reps of the Kettlebell Advanced Windmill suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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