Hominin · exercise
Double Kettlebell Windmill
Double Kettlebell Windmill is a intermediate strength exercise using kettlebells. It works the abdominals, with help from the glutes, hamstrings, shoulders and triceps.
intermediatekettlebellspull movementstrength
- Main muscles
- abdominals
- Also works
- glutes, hamstrings, shoulders, triceps
How to do it
- Place a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward.
- Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell.
- Bending at the hip to one side, sticking your butt out, slowly lean until you can retrieve the kettlebell from the floor. Keep your eyes on the kettlebell that you hold over your head at all times.
- Pause for a second after retrieving the kettlebell from the ground and reverse the motion back to the starting position.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Advanced Kettlebell Windmill · kettlebells, intermediate
- Kettlebell Figure 8 · kettlebells, intermediate
- Kettlebell Pass Between The Legs · kettlebells, intermediate
- Kettlebell Windmill · kettlebells, intermediate
- Bent Press · kettlebells, expert
- 3/4 Sit-Up · body only, beginner
- Air Bike · body only, beginner
- Alternate Heel Touchers · body only, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).