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Advanced Kettlebell Windmill

The Advanced Kettlebell Windmill is a intermediate kettlebell exercise that works the Abs, Glutes, Hamstrings, Legs, Shoulders. Follow the steps below or watch the demonstration.

Target musclesAbs, Glutes, Hamstrings, Legs, Shoulders
EquipmentKettlebell
LevelIntermediate

How to do the Advanced Kettlebell Windmill

  1. Clean and press a kettlebell overhead with one arm.
  2. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell.
  3. Lower yourself as far as possible.
  4. Pause for a second and reverse the motion back to the starting position.

Recommended sets & reps

SetRepsRest
Set 112 reps30s rest
Set 210 reps30s rest
Set 38 reps30s rest
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Instructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach — not yet individually reviewed by a certified trainer.