Abs exercise · kettlebell
Kettlebell Windmill
The kettlebell 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 windmill
- Stand with your feet shoulder-width apart, holding a kettlebell in your right hand overhead.
- Rotate your left foot outwards about 45 degrees and keep your right foot pointing forward.
- Bend your torso to the left side, keeping your right arm extended overhead and your eyes on the kettlebell.
- Lower your torso as far as you can while keeping your right arm straight and your left arm extended to the side.
- Pause for a moment, then return to the starting position by pushing through your right foot and engaging your obliques.
- 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.
