TETSUKettlebell Windmill
The Kettlebell Windmill is a kettlebell exercise for the core that primarily targets the abs, with the obliques and shoulders assisting. Follow the 6 steps below for correct form, with an animated demonstration.
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How to do the Kettlebell Windmill
- Stand with your feet shoulder-width apart, holding a kettlebell in your right hand overhead.
- Rotate your left foot outwards about 45 degrees and keep your right foot pointing forward.
- Bend your torso to the left side, keeping your right arm extended overhead and your eyes on the kettlebell.
- Lower your torso as far as you can while keeping your right arm straight and your left arm extended to the side.
- Pause for a moment, then return to the starting position by pushing through your right foot and engaging your obliques.
- Repeat for the desired number of repetitions, then switch sides.
Common questions
What muscles does the Kettlebell Windmill work?
The Kettlebell Windmill primarily targets the abs. The obliques and shoulders work as supporting muscles.
What equipment do I need for the Kettlebell Windmill?
You need a kettlebell to perform the Kettlebell Windmill.
How many sets and reps of the Kettlebell Windmill should I do?
3 to 4 sets of 10 to 15 controlled reps of the Kettlebell 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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