Kettlebell Advanced Windmill

abswaistkettlebell

Learn how to do the Kettlebell Advanced Windmill with proper form and technique. This kettlebell exercise primarily targets your Abs, with secondary emphasis on Obliques, Shoulders.

Kettlebell Advanced Windmill exercise demonstration showing proper form

How to Do the Kettlebell Advanced Windmill

Follow these steps to perform the Kettlebell Advanced Windmill with correct form:

  1. 1Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
  2. 2Hold a kettlebell in your right hand, with your arm extended overhead and your palm facing forward.
  3. 3Rotate your left foot slightly to the right, and shift your weight onto your left leg.
  4. 4Bend your left knee and hinge at the hip, lowering your torso towards the left side.
  5. 5Keep your right arm extended overhead and your eyes on the kettlebell.
  6. 6As you lower your torso, allow your right leg to straighten and your right foot to pivot slightly.
  7. 7Lower your torso until you feel a stretch in your left hamstring and your right arm is pointing towards the ground.
  8. 8Pause for a moment, then engage your core and push through your left heel to return to the starting position.
  9. 9Repeat for the desired number of repetitions, then switch sides.

Kettlebell Advanced Windmill Muscles Worked

Primary

abs

Secondary

obliquesshoulders

Exercise Details

Equipment
kettlebell
Body Part
waist
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Kettlebell Advanced Windmill?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

F

Full Body

Any session

B

Bro Split

Abs/Core Day

Training Day Types:core

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

Related Exercises

kettlebell double windmill exercise demonstration showing proper form

kettlebell double windmill

abskettlebell
kettlebell windmill exercise demonstration showing proper form

kettlebell windmill

abskettlebell
kettlebell bent press exercise demonstration showing proper form

kettlebell bent press

abskettlebell
kettlebell figure 8 exercise demonstration showing proper form

kettlebell figure 8

abskettlebell
barbell press sit-up exercise demonstration showing proper form

barbell press sit-up

absbarbell
dumbbell side bend exercise demonstration showing proper form

dumbbell side bend

absdumbbell

Frequently Asked Questions

What muscles does the Kettlebell Advanced Windmill work?

The Kettlebell Advanced Windmill primarily targets your Abs. Secondary muscles worked include Obliques, Shoulders. This makes it an effective exercise for developing your waist.

What equipment do I need for the Kettlebell Advanced Windmill?

The Kettlebell Advanced Windmill requires kettlebell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Kettlebell Advanced Windmill with proper form?

Start by Stand with your feet wider than shoulder-width apart, toes pointing slightly outward. Hold a kettlebell in your right hand, with your arm extended overhead and your palm facing forward. Rotate your left foot slightly to the right, and shift your weight onto your left leg. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Kettlebell Advanced Windmill?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

What are the best sets and reps for the Kettlebell Advanced Windmill?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Kettlebell Advanced Windmill best for?

The Kettlebell Advanced Windmill fits well into the following training splits: Full Body (Any session), Bro Split (Abs/Core Day). It is classified as a core movement.

Track Kettlebell Advanced Windmill in Cora

Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.

Download Cora for iOS