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All exercises

Kettlebell advanced windmill

Advanced

Kettlebell advanced windmill is a isolation kettlebell exercise for the abs, also working the obliques and front delts.

What it works

Primary muscle

Abs

Also works

ObliquesFront delts

Equipment
Kettlebell
Movement
Core
Type
Isolation
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
  2. 2Hold a kettlebell in your right hand, with your arm extended overhead and your palm facing forward.
  3. 3Rotate your left foot slightly to the right, and shift your weight onto your left leg.
  4. 4Bend your left knee and hinge at the hip, lowering your torso towards the left side.
  5. 5Keep your right arm extended overhead and your eyes on the kettlebell.
  6. 6As you lower your torso, allow your right leg to straighten and your right foot to pivot slightly.
  7. 7Lower your torso until you feel a stretch in your left hamstring and your right arm is pointing towards the ground.
  8. 8Pause for a moment, then engage your core and push through your left heel to return to the starting position.
  9. 9Repeat for the desired number of repetitions, then switch sides.

What to do instead

  • Kettlebell windmillKettlebell
  • Kettlebell double windmillKettlebell
  • Russian twistBodyweight
  • Cable judo flipCable
  • Crab twist toe touchBodyweight
  • Kettlebell figure 8Kettlebell

Easier variations

  • Russian twistBodyweight
  • Kettlebell figure 8Kettlebell
  • Assisted motion russian twistOther
  • Band seated twistResistance band
Logged today · 90 seconds restKettlebell advanced windmill

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