Kettlebell windmill: How to Do It, Muscles Worked

Step by step

Lock the kettlebell overhead, feet turned out slightly.
Push your hip toward the weight and hinge down.
Keep your eyes on the bell and stand back up.

What you should feel

Your side abs and hip hamstring stretch while your shoulder stays steady; your lower back and shoulder should not pinch.

Common mistake

Bending your arm or rounding your back; keep the arm locked and hinge from the hips.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Count the reps for each side.

Works

Obliques Abs

Helps

Glutes Hamstrings Side shoulders Upper back

Equipment

Kettlebell

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Side plankObliques

Cable wood chopObliques, Abs

Russian twistObliques, Abs

Dumbbell side bendObliques

Questions

What muscles does the kettlebell windmill work?

Kettlebell windmill mainly works your obliques and abs. It also helps your glutes, hamstrings, side shoulders, and upper back.

Can I do the kettlebell windmill at home?

Yes, if you have this at home: kettlebell.

How many sets and reps of the kettlebell windmill?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute. Count the reps for each side.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your obliques

Kettlebell windmill