Advanced Kettlebell Windmill

IntermediateKettlebellsIsolationPushStrength
Advanced Kettlebell Windmill — start position
Advanced Kettlebell Windmill — end position

How to do it

  1. Clean and press a kettlebell overhead with one arm.
  2. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell.
  3. Lower yourself as far as possible.
  4. Pause for a second and reverse the motion back to the starting position.

Muscles worked

Primary:Abdominals
Secondary:GlutesHamstringsShoulders

Programming this lift? The warm-up calculator builds your ramp, and the 1RM calculator sets your percentages.

More abdominals exercises

3/4 Sit-Up

Body only · Compound · Beginner

Ab Crunch Machine

Machine · Isolation · Intermediate

Ab Roller

Other · Compound · Intermediate

Air Bike

Body only · Compound · Beginner

Alternate Heel Touchers

Body only · Isolation · Beginner

Barbell Ab Rollout

Barbell · Compound · Intermediate

All abdominals exercises →

This is one card in your program builder

Trainers on AirFit drag movements like this into programs — demo media included — and clients follow them and log sets in AirFit on iOS, Android or the web. Lifters: AirFit Coach can program it for you, or find a human coach.

Build programs free Train with AirFit Coach