Kettlebell Windmill
Learn how to do the Kettlebell Windmill with proper form and technique. This kettlebell exercise primarily targets your Abs, with secondary emphasis on Obliques, Shoulders.
How to Do the Kettlebell Windmill
Follow these steps to perform the Kettlebell Windmill with correct form:
- 1Stand with your feet shoulder-width apart, holding a kettlebell in your right hand overhead.
- 2Rotate your left foot outwards about 45 degrees and keep your right foot pointing forward.
- 3Bend your torso to the left side, keeping your right arm extended overhead and your eyes on the kettlebell.
- 4Lower your torso as far as you can while keeping your right arm straight and your left arm extended to the side.
- 5Pause for a moment, then return to the starting position by pushing through your right foot and engaging your obliques.
- 6Repeat for the desired number of repetitions, then switch sides.
Kettlebell 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 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 Windmill work?
The Kettlebell 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 Windmill?
The Kettlebell 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 Windmill with proper form?
Start by Stand with your feet shoulder-width apart, holding a kettlebell in your right hand overhead. Rotate your left foot outwards about 45 degrees and keep your right foot pointing forward. Bend your torso to the left side, keeping your right arm extended overhead and your eyes on the kettlebell. 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 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 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 Windmill best for?
The Kettlebell 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 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