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Abdominals

Double Kettlebell Windmill

Double Kettlebell Windmill (Start)Double Kettlebell Windmill (End)
LevelIntermediateEquipmentKettlebellForcePull

A mobility and core exercise where you hinge sideways under kettlebells, with one bell overhead and the other low.

Strength
Primary musclesAbdominals
Secondary musclesGlutesHamstringsShouldersTriceps

Energy burned

≈ 31 kcalFor 3 × 8–12, rest 90s · ≈ 5.3 kcal/min

Estimate range 23–38 kcal (±25 %)

Muscle mass worked19 %
Effort during a set9.4 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

  1. 1Stand with your feet a little wider than your shoulders, toes angled slightly.
  2. 2Raise one kettlebell overhead with a locked elbow and hold the second in your free hand.
  3. 3Keep your gaze on the overhead bell.

How to perform

  1. 1Shift your hips out to the side and tilt your torso sideways.
  2. 2Slide the free hand down your leg toward the shin or floor.
  3. 3Keep watching the bell overhead.
  4. 4Reverse the motion to stand upright, then repeat.

Alternatives

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More with Kettlebell

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Stretches for Abdominals

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