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Waist · Kettlebell
Kettlebell Windmill
Kettlebell Windmill is an intermediate compound strength exercise that works the abs (waist), with the hamstrings, glutes and core assisting. It needs a kettlebell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Kettlebell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Obliques
- Shoulders
Secondary muscles
- Hamstrings
- Glutes
- Core
How to do Kettlebell Windmill
- Press a kettlebell overhead with one arm and turn your feet about 45 degrees away from that side.
- Keeping your eyes on the bell, push your hips out to the side of the raised arm.
- Hinge and slide your free hand down the inside of your front leg toward the floor.
- Return to standing by driving your hips back under you, keeping the bell locked out.
Form tips
- Keep your top arm vertical throughout.
- Only go as low as your hamstrings allow.
Kettlebell Windmill alternatives
More abs exercises
Kettlebell Windmill FAQ
What muscles does Kettlebell Windmill work?
Kettlebell Windmill mainly works the abs in the waist. The hamstrings, glutes and core work as secondary muscles.
What equipment do you need for Kettlebell Windmill?
You need a kettlebell.
How many sets and reps of Kettlebell Windmill should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Kettlebell Windmill good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Kettlebell Windmill burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Kettlebell Windmill?
Other exercises for the abs include Bodyweight Windmill, Bodyweight Windmill Cut, Dumbbell Low Windmill and Ball Slams.
For developers
Use Kettlebell Windmill in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_OB6WUR" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_OB6WUR", "name": "Kettlebell Windmill", "model": "male", "counterpartId": "ex_A36SFT", "target": "Abs", "equipment": "Kettlebell", "media": { "mp4": "https://…/ex_OB6WUR/mp4-720.mp4?…", "poster": "https://…/ex_OB6WUR/poster.jpg?…" } }