Abs exercise · kettlebell
Kettlebell Double Windmill
The kettlebell double windmill is a kettlebell exercise that targets the abs, with the shoulders and hamstrings assisting.
- Target muscle
- Abs
- Also works
- Shoulders, hamstrings
- Equipment
- Kettlebell
- Body part
- Waist
How to do the kettlebell double windmill
- Stand with your feet shoulder-width apart, holding a kettlebell in your right hand.
- Extend your right arm overhead, keeping your eyes on the kettlebell.
- Rotate your left foot 45 degrees to the left and your right foot 90 degrees to the right.
- Bend at the waist to the left, keeping your right arm extended overhead.
- Lower the kettlebell towards the ground, reaching towards your left foot.
- Pause for a moment, then engage your core and push through your right foot 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 shoulders and hamstrings work as secondary muscles. See all ab exercises or every kettlebell exercise.
