Kettlebell Windmill: How-to, Tips & More
The Kettlebell Windmill is a intermediate isolation exercise for your obliques. You do it with kettlebells, one side at a time. It is a good fit when your goal is muscle growth.
Besides the obliques, it also works your shoulders and hamstrings, so it fits well in a session that trains those muscles together.
Muscles worked
Obliques
Primary
Shoulders
Secondary
Hamstrings
Secondary
How to do the Kettlebell Windmill
- Hold a kettlebell locked overhead in one hand, feet turned away from it.
- Push your hip out to the side and hinge down toward your front foot.
- Reach your free hand down your leg, eyes on the kettlebell.
- Stand back up, then switch sides after the set.
Kettlebell Windmill tips
- Keep the top arm vertical the whole time.
Sets and reps
Most lifters do well with 5 to 10 reps per set, and 5 to 10 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Kettlebells
Type
Isolation
Kettlebell Windmill alternatives
More obliques exercises
45 Degree Side Bend
Hyperextension bench
Cable Rotation
Cable machine
Cable Woodchopper
Cable machine
Hanging Oblique Knee Raise
Pull up bar
Heel Touches
Bodyweight
Oblique Crunch
Bodyweight
Frequently asked questions
What muscles does the Kettlebell Windmill work?
The Kettlebell Windmill mainly works your obliques, with help from your shoulders and hamstrings.
How many sets and reps should I do?
A good starting point is 5 to 10 reps per set, and many lifters get the best results between 5 to 10 reps. Use a weight that leaves one or two reps in reserve.
Is the Kettlebell Windmill good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Kettlebell Windmill?
You need kettlebells.
Add Kettlebell Windmill to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon