Kettlebell Windmill
With a bell locked overhead, hinge to the side and reach the free hand toward the floor, keeping eyes on the bell.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Equipment
- Kettlebell
- Movement
- Full body
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the obliques, for when the kettlebell is taken or you want a change.
Questions
- What muscles does the Kettlebell Windmill work?
- The Kettlebell Windmill mainly works the obliques and full body.
- What equipment do you need for the Kettlebell Windmill?
- A kettlebell.
- How many sets and reps of the Kettlebell Windmill?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Kettlebell Windmill?
- Band Pallof Press, Cable Horizontal Rotation, Cable Oblique Crunch and Cable Pallof Press work the same main muscle.
Program it for your clients
Coaches add the Kettlebell Windmill to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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