Advanced Kettlebell Windmill

Type of exercise:Strength
Measurements:Reps, Weight
Primary Muscle:Abdominals
Secondary Muscle:Glutes, Hamstrings, Shoulders,


  1. Hold the kettlebell in one hand, your arm extended upwards. This is the starting position.

  2. Keeping the kettlebell and your arm locked straight up at all times, lower your torso towards the ground on the opposite side of the kettlebell, until your torso is parallel with the ground.

  3. Pause for a second or so, then slowly return to the starting position.

  4. Repeat for 10-20 reps then switch arms.


  • Your head should look up at the raised arm at all times, and your free hand should be held behind your back in order to safely get it out of the way.