Abs exercise · kettlebell
Kettlebell Advanced Windmill
The kettlebell advanced windmill is a kettlebell exercise that targets the abs, with the obliques and shoulders assisting.
- Target muscle
- Abs
- Also works
- Obliques, shoulders
- Equipment
- Kettlebell
- Body part
- Waist
How to do the kettlebell advanced windmill
- Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
- Hold a kettlebell in your right hand, with your arm extended overhead and your palm facing forward.
- Rotate your left foot slightly to the right, and shift your weight onto your left leg.
- Bend your left knee and hinge at the hip, lowering your torso towards the left side.
- Keep your right arm extended overhead and your eyes on the kettlebell.
- As you lower your torso, allow your right leg to straighten and your right foot to pivot slightly.
- Lower your torso until you feel a stretch in your left hamstring and your right arm is pointing towards the ground.
- Pause for a moment, then engage your core and push through your left heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the abs. The obliques and shoulders work as secondary muscles. See all ab exercises or every kettlebell exercise.
