Kettlebell Windmill
The Kettlebell Windmill is a intermediate kettlebell exercise that works the Abs. Follow the steps below.
Target musclesAbs
EquipmentKettlebell
LevelIntermediate
How to do the Kettlebell Windmill
- Place a kettlebell in front of your lead foot and clean and press it overhead with your opposite arm.
- Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders.
- Rotate your wrist as you do so, so that the palm faces forward.
- Press it overhead by extending the elbow.Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell.
- Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell.
- Bending at the hip to one side, sticking your butt out, slowly lean until you can touch the floor with your free hand.
- Keep your eyes on the kettlebell that you hold over your head at all times.Pause for a second after reaching the ground and reverse the motion back to the starting position.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.