Kettlebell Double Windmill
Learn how to do the Kettlebell Double Windmill with proper form and technique. This kettlebell exercise primarily targets your Abs, with secondary emphasis on Shoulders, Hamstrings.
How to Do the Kettlebell Double Windmill
Follow these steps to perform the Kettlebell Double Windmill with correct form:
- 1Stand with your feet shoulder-width apart, holding a kettlebell in your right hand.
- 2Extend your right arm overhead, keeping your eyes on the kettlebell.
- 3Rotate your left foot 45 degrees to the left and your right foot 90 degrees to the right.
- 4Bend at the waist to the left, keeping your right arm extended overhead.
- 5Lower the kettlebell towards the ground, reaching towards your left foot.
- 6Pause for a moment, then engage your core and push through your right foot to return to the starting position.
- 7Repeat for the desired number of repetitions, then switch sides.
Kettlebell Double Windmill Muscles Worked
Primary
Secondary
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 Double Windmill?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Full Body
Any session
Bro Split
Abs/Core Day
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
Frequently Asked Questions
What muscles does the Kettlebell Double Windmill work?
The Kettlebell Double Windmill primarily targets your Abs. Secondary muscles worked include Shoulders, Hamstrings. This makes it an effective exercise for developing your waist.
What equipment do I need for the Kettlebell Double Windmill?
The Kettlebell Double 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 Double Windmill with proper form?
Start by Stand with your feet shoulder-width apart, holding a kettlebell in your right hand. Extend your right arm overhead, keeping your eyes on the kettlebell. Rotate your left foot 45 degrees to the left and your right foot 90 degrees to the right. 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 Double 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 Double 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 Double Windmill best for?
The Kettlebell Double Windmill fits well into the following training splits: Full Body (Any session), Bro Split (Abs/Core Day). It is classified as a core movement.
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