Kettlebell Windmill

Abdominals

Kettlebell Windmill

LevelIntermediate EquipmentKettlebell MechanicCompound ForcePull

A hip hinge with a kettlebell held overhead that trains the core, shoulders and hamstrings.

Strength

Primary musclesAbdominals

Secondary musclesGlutes Hamstrings Shoulders Triceps

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

1Stand with your feet slightly wider than shoulder-width and turn your toes out slightly.
2Press a kettlebell overhead in one hand and keep your eyes on it.
3Place your other hand on your hip.

How to perform

1Push your hip out to the side of the bell arm and hinge.
2Slide your free hand down your leg toward your foot while keeping the bell overhead.
3Go as low as you can with a straight back.
4Return to standing by squeezing your glutes and obliques.