Kettlebell Double Windmill

Kettlebell Double Windmill


This exercise involves holding a kettlebell in one hand and performing a windmill motion with the body, lowering the kettlebell towards the opposite foot. It targets the core, shoulders, and hips while also improving flexibility and stability. The exercise can be challenging and requires proper form to avoid injury.

Muscle Group

Equipment Required

Kettlebell Double Windmill Instructions

  1. Stand with your feet shoulder-width apart and hold a kettlebell in your right hand.
  2. Extend your right arm overhead, keeping your eyes on the kettlebell.
  3. Rotate your left foot 45 degrees to the left and your right foot 90 degrees to the right.
  4. Lower the kettlebell towards your left foot, keeping your right arm straight and your left arm extended out to the side.
  5. As you lower the kettlebell, hinge at your hips and bend your left knee, keeping your back straight.
  6. Pause when the kettlebell is just above the ground, then use your core and leg muscles to lift yourself back up to the starting position.
  7. Repeat for the desired number of reps, then switch sides and repeat with the kettlebell in your left hand.

Kettlebell Double Windmill Form & Visual

Kettlebell Double Windmill

Kettlebell Double Windmill Benefits

  • Strengthens the core muscles
  • Improves shoulder mobility and stability
  • Increases flexibility in the hamstrings and hips
  • Enhances overall body coordination and balance
  • Burns calories and promotes weight loss
  • Can be modified for different fitness levels and goals

Kettlebell Double Windmill Muscles Worked

  • Abdominals
  • Obliques
  • Glutes
  • Hamstrings
  • Quadriceps
  • Shoulders
  • Triceps

Kettlebell Double Windmill Variations & Alternatives