Exercise guide · Advanced · Compound

Kettlebell Windmill: How to Do It & Muscles Worked

The kettlebell windmill is a compound exercise that targets the abs and obliques while also engaging the shoulders and improving overall core stability and mobility. It requires holding a kettlebell overhead and bending at the waist, demanding strength, balance, and coordination.

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

How to do the kettlebell windmill

  1. Step 1: Stand with your feet shoulder-width apart, holding a kettlebell in your right hand overhead.
  2. Step 2: Rotate your left foot outwards about 45 degrees and keep your right foot pointing forward.
  3. Step 3: Bend your torso to the left side, keeping your right arm extended overhead and your eyes on the kettlebell.
  4. Step 4: Lower your torso as far as you can while keeping your right arm straight and your left arm extended to the side.
  5. Step 5: Pause for a moment, then return to the starting position by pushing through your right foot and engaging your obliques.
  6. Step 6: Repeat for the desired number of repetitions, then switch sides.

Sets, reps and programming

Suggested sets, reps and rest for the kettlebell 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 Windmill alternatives

More exercises that train the abs as their main target:

More abs exercises

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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.