Double Kettlebell Windmill
How to do the Double Kettlebell Windmill
- 1
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.
- 2
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.
- 3
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.
- 4
Pause for a second after retrieving the kettlebell from the ground and reverse the motion back to the starting position.
How to program the Double Kettlebell Windmill
Sets and reps
As an isolation movement, the Double 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 Double 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 Double Kettlebell Windmill work?
The Double Kettlebell Windmill primarily targets the Abdominals. It also recruits the Glutes, Hamstrings, Shoulders, Triceps as supporting muscles.
What equipment do I need for the Double Kettlebell Windmill?
You need Kettlebells. Difficulty level: Intermediate.
How many sets and reps of the Double 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.
