Core / Intermediate / Compound (multi-joint)

Double Kettlebell Windmill

A kettlebell exercise for the abs and obliques, with the glutes, hamstrings and rear delts assisting.

At a glance

Primary

Abs, Obliques

Secondary

Glutes, Hamstrings, Rear delts, Triceps

Equipment

Kettlebell

Movement pattern

Trunk rotation

Level

Intermediate

Type

Core, Compound (multi-joint), One side at a time

How to do it

1. Place a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward.
2. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell.
3. Bending at the hip to one side, sticking your butt out, slowly lean until you can retrieve the kettlebell from the floor. Keep your eyes on the kettlebell that you hold over your head at all times.
4. Pause for a second after retrieving the kettlebell from the ground and reverse the motion back to the starting position.

Common mistakes

• ✗ Bending at the waist instead of pushing the hip out.

  Why it hurts: The lower back side-bends and rotates under the load.

  ✓ Instead: Push the hip out to the side of the bell and hinge from there.

• ✗ Looking away from the bell.

  Why it hurts: The arm drifts and the shoulder is loaded in a bad position.

  ✓ Instead: Lock the arm and keep your eyes on the bell throughout.

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