Exercise guide · Advanced · Compound

Kettlebell Double Windmill: How to Do It & Muscles Worked

The kettlebell double windmill is a dynamic exercise that targets the abs while also engaging the shoulders and hamstrings. It requires holding a kettlebell overhead and bending at the waist, demanding core strength, shoulder stability, and hamstring flexibility.

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

How to do the kettlebell double windmill

  1. Step 1: Stand with your feet shoulder-width apart, holding a kettlebell in your right hand.
  2. Step 2: Extend your right arm overhead, keeping your eyes on the kettlebell.
  3. Step 3: Rotate your left foot 45 degrees to the left and your right foot 90 degrees to the right.
  4. Step 4: Bend at the waist to the left, keeping your right arm extended overhead.
  5. Step 5: Lower the kettlebell towards the ground, reaching towards your left foot.
  6. Step 6: Pause for a moment, then engage your core and push through your right foot to return to the starting position.
  7. Step 7: Repeat for the desired number of repetitions, then switch sides.

Sets, reps and programming

Suggested sets, reps and rest for the kettlebell double 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 Double 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.