Advanced Kettlebell Windmill

Abdominals

Advanced Kettlebell Windmill

LevelIntermediate EquipmentKettlebell MechanicIsolation ForcePush

A loaded hip-hinge variation where a kettlebell stays locked out overhead while you fold sideways toward the floor, building trunk strength and hip mobility.

Strength

Primary musclesAbdominals

Secondary musclesGlutes Hamstrings Shoulders

Energy burned

≈ 29 kcalFor 3 × 8–12, rest 90s · ≈ 5.0 kcal/min

Estimate range 22–36 kcal (±25 %)

Muscle mass worked16 %

Effort during a set8.7 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Get a kettlebell to a locked-out position above one shoulder, wrist straight and elbow fully extended.
2Set your feet slightly wider than your hips, toes angled away from the loaded side.

How to perform

1Shift your hips toward the loaded side and begin folding at the waist, sliding the opposite hand down your leg.
2Look up at the bell throughout so your overhead arm stays stacked above the shoulder.
3Fold until your fingertips reach your shin or the floor, keeping both knees nearly straight.
4Squeeze your glutes and reverse the fold to return upright.