Exercise guide · Advanced · Compound

Kettlebell Advanced Windmill: How to Do It & Muscles Worked

The kettlebell advanced windmill is a challenging exercise that targets the abs and obliques while also engaging the shoulders. It requires balance, coordination, and strength, particularly in the core and shoulders, as you hold a kettlebell overhead and hinge at the hips to lower your torso.

Primary muscles
Abs
Secondary muscles
Shoulders , Obliques
Equipment
Kettlebell
Level · type
Advanced · Compound
Demonstration of the kettlebell advanced windmill
Front view: muscles worked by the kettlebell advanced windmill. Primary: abs. Secondary: shoulders and obliques.
Back view: muscles worked by the kettlebell advanced windmill. Primary: abs. Secondary: shoulders and obliques.
Primary Secondary

How to do the kettlebell advanced windmill

  1. Step 1: Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
  2. Step 2: Hold a kettlebell in your right hand, with your arm extended overhead and your palm facing forward.
  3. Step 3: Rotate your left foot slightly to the right, and shift your weight onto your left leg.
  4. Step 4: Bend your left knee and hinge at the hip, lowering your torso towards the left side.
  5. Step 5: Keep your right arm extended overhead and your eyes on the kettlebell.
  6. Step 6: As you lower your torso, allow your right leg to straighten and your right foot to pivot slightly.
  7. Step 7: Lower your torso until you feel a stretch in your left hamstring and your right arm is pointing towards the ground.
  8. Step 8: Pause for a moment, then engage your core and push through your left heel to return to the starting position.
  9. Step 9: Repeat for the desired number of repetitions, then switch sides.

Sets, reps and programming

Suggested sets, reps and rest for the kettlebell advanced windmill by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Kettlebell Advanced Windmill alternatives

More exercises that train the abs as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.