Target Muscle

    Abs

    Equipment

    Kettlebell

    Difficulty

    Advanced

    Category

    Strength

    CoreKettlebell

    Kettlebell Advanced Windmill

    The kettlebell advanced windmill is a challenging exercise that targets the abs and obliques while also engaging the shoulders. It requires balance, coordination, and strength, particularly in the core and shoulders, as you hold a kettlebell overhead and hinge at the hips to lower your torso.

    Also Works

    ObliquesShoulders

    How to Perform

    1. 1

      Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.

    2. 2

      Hold a kettlebell in your right hand, with your arm extended overhead and your palm facing forward.

    3. 3

      Rotate your left foot slightly to the right, and shift your weight onto your left leg.

    4. 4

      Bend your left knee and hinge at the hip, lowering your torso towards the left side.

    5. 5

      Keep your right arm extended overhead and your eyes on the kettlebell.

    6. 6

      As you lower your torso, allow your right leg to straighten and your right foot to pivot slightly.

    7. 7

      Lower your torso until you feel a stretch in your left hamstring and your right arm is pointing towards the ground.

    8. 8

      Pause for a moment, then engage your core and push through your left heel to return to the starting position.

    9. 9

      Repeat for the desired number of repetitions, then switch sides.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

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