Kettlebell Double Windmill
Description
The kettlebell double windmill holds one KB locked out overhead and another in the free hand, then performs the windmill — hinging laterally and lowering the bottom KB toward the floor. The added bottom KB increases the total load and core demand compared to the standard windmill.
Equipment Required
Kettlebell Double Windmill Instructions
- Press a KB overhead with your right arm. Hold another KB in your left hand at your side.
- Set feet wider than hip-width. Left foot turned out 45 degrees.
- Push your right hip out. Begin hinging to the left.
- Lower the left KB toward the floor by sliding it down your left leg.
- Keep the right KB locked out overhead. Look up at it.
- Continue until the left KB touches the floor (or as far as flexibility allows).
- Drive your right hip forward to stand back up.
- Use light to moderate weight. Aim for 5 to 8 reps per side.
Kettlebell Double Windmill Form & Visual
Kettlebell Double Windmill Benefits
- Greater total load than single-KB windmill
- Builds overhead stability with added bottom load
- Develops lateral hip and hamstring flexibility
- Strengthens obliques and core
- Advanced windmill progression
- Full-body mobility and strength
Kettlebell Double Windmill Muscles Worked
- Obliques
- Anterior deltoid (overhead hold)
- Hamstrings (stretched)
- Gluteus medius
- Core (heavy stabilizer)
- Forearms and grip
Kettlebell Double Windmill Variations & Alternatives
- KB Windmill (single KB)
- KB Bent Press
- Turkish Get-Up
- Bodyweight Windmill
- Loaded Windmill with Barbell
