Kettlebell Advanced Windmill
Challenge your core & flexibility! The Kettlebell Windmill builds strength & stability. Master this advanced move!
The Kettlebell Advanced Windmill is a compound exercise that mainly works the core and hip abductors (outer thighs), with help from the back. You'll need: kettlebells.
Required Equipment
Kettlebell Advanced Windmill Muscles Worked
Primary
Obliques; Hip Abductor (gluteus medius)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Kettlebell Advanced Windmill Variations and Alternatives
How to do the Kettlebell Advanced Windmill
Stand with feet shoulder-width apart, and hold a kettlebell in one hand.
Turn both feet at about a 45-degree angle away from the hand holding the kettlebell.
Press the kettlebell overhead, locking out your elbow and keeping your arm straight and eyes on the kettlebell.
Push your hips out to the side, and slowly start bending to the opposite side of the kettlebell. Your free hand should slide down the outside of your leg.
Keep your legs straight and lower your upper body, maintaining a straight line from the kettlebell to your free hand.
Go down as far as you can without losing form or balance, aiming to have your free hand reach your ankle or the floor.
Reverse the motion by engaging your obliques and glutes to pull yourself back up to the starting position.
Complete the desired number of repetitions, then switch sides and repeat with the kettlebell in the other hand.
Ensure that you move in a controlled motion to keep tension on the targeted muscle groups and prevent injury.
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Kettlebell Advanced Windmill FAQs
What muscles does the Kettlebell Advanced Windmill work?
The Kettlebell Advanced Windmill mainly works the core and hip abductors (outer thighs), with help from the back. The main muscles are the obliques and gluteus medius.
What equipment do you need for the Kettlebell Advanced Windmill?
Kettlebells.
Is the Kettlebell Advanced Windmill a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Kettlebell Advanced Windmill variations and alternatives?
Similar exercises include the Bodyweight Windmill Cut, Dumbbell Low Windmill, Kettlebell Low Windmill and Kettlebell Rotational Deadlift.
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