Advanced Kettlebell Windmill
How to do the Advanced Kettlebell Windmill
- 1
Clean and press a kettlebell overhead with one arm.
- 2
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.
- 3
Lower yourself as far as possible.
- 4
Pause for a second and reverse the motion back to the starting position.
How to program the Advanced Kettlebell Windmill
Sets and reps
As an isolation movement, the Advanced Kettlebell Windmill is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Advanced Kettlebell Windmill is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Advanced Kettlebell Windmill work?
The Advanced Kettlebell Windmill primarily targets the Abdominals. It also recruits the Glutes, Hamstrings, Shoulders as supporting muscles.
What equipment do I need for the Advanced Kettlebell Windmill?
You need Kettlebells. Difficulty level: Intermediate.
How many sets and reps of the Advanced Kettlebell Windmill should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
