The kettlebell double windmill is a dynamic exercise that targets the abs while also engaging the shoulders and hamstrings. It requires holding a kettlebell overhead and bending at the waist, demanding core strength, shoulder stability, and hamstring flexibility.
Also Works
ShouldersHamstrings
How to Perform
1
Stand with your feet shoulder-width apart, holding a kettlebell in your right hand.
2
Extend your right arm overhead, keeping your eyes on the kettlebell.
3
Rotate your left foot 45 degrees to the left and your right foot 90 degrees to the right.
4
Bend at the waist to the left, keeping your right arm extended overhead.
5
Lower the kettlebell towards the ground, reaching towards your left foot.
6
Pause for a moment, then engage your core and push through your right foot to return to the starting position.
7
Repeat for the desired number of repetitions, then switch sides.
Pro Tips
•Hold one kettlebell overhead and one in the lower hand. Keep eyes locked on the overhead bell throughout.
•Hinge at the hip by pushing the hip on the overhead side outward, not just bending forward.
•Lower the bottom kettlebell along your inner leg, reaching toward the floor while keeping the overhead arm vertical.
Common Mistakes
•Bending the overhead arm, which destabilizes the shoulder and risks dropping the weight.
•Rotating forward instead of hinging laterally, which loads the lumbar spine unevenly.
•Letting the bottom kettlebell pull you forward, rounding the back.