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Advanced Kettlebell Windmill

AbsKettlebellIntermediateIsolation
Advanced Kettlebell Windmill — start position
Start
Advanced Kettlebell Windmill — finish position
Finish
Muscles worked
PrimaryAbs
SecondaryGlutes, Hamstrings, Shoulders

How to do it

  1. 01

    Clean and press a kettlebell overhead with one arm.

  2. 02

    Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell.

  3. 03

    Lower yourself as far as possible.

  4. 04

    Pause for a second and reverse the motion back to the starting position.

In the app

Advanced Kettlebell Windmill appears when you own a kettlebell and the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have a kettlebell

Same movement pattern, same primary muscles — swap by what you have.

With machine
With cable
With bodyweight

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