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Kettlebell Double Windmill
A full-body kettlebell exercise involving rotation and lateral flexion that targets obliques, core, and shoulders to build stability, flexibility, and balance; ideal for advanced functional training.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Advanced
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Hamstrings
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
9/10External Obliques, Internal Obliques
Abs
8/10Transverse Abdominis
Lower Back
7/10Erector Spinae
Glutes
7/10Glute Max, Glute Medius
Shoulders
6/10Anterior Delts
Hamstrings
5/10Biceps Femoris, Semitendinosus
Programming
Typical Rep Range
3-8 reps
Rest Between Sets
90-120 seconds • Allow recovery for technique
How to Perform
Stand with feet double hip-width apart, rotated 45 degrees away from the overhead kettlebell side. Press one kettlebell overhead with arm locked, hold the second at your side.
- Push hips out toward the overhead side and hinge at hips.
- Lower torso sideways while sliding the bottom hand down the leg, keeping overhead arm vertical.
- Maintain eye contact with the overhead kettlebell throughout.
- Lower until bottom kettlebell touches floor or flexibility limits, back straight.
- Drive hips and core to return to upright position.
- Switch sides after reps.
- Keep movement slow and controlled.
Coaching Tips
Form Cues
- Eyes on the bell.
- Hinge from hips.
- Core tight.
- Arm locked overhead.
- Back flat.
- Breathe and brace.
Breathing
Inhale during the lowering phase, brace core, and exhale during the ascent.
Tempo
4-0-4
Range of Motion
From upright position to bottom hand touching floor with straight back and vertical overhead arm; do not round spine.
Safety
Safety Notes
- Master single windmill first
- Use light weights initially
- Avoid if shoulder or back issues present
- Warm up hips and shoulders
- Do not force depth beyond flexibility
- Supervise if new to kettlebells
Spotting
Not typically required; use light weights and focus on form, or have partner nearby for balance support.
Common Mistakes
- Rounding the back
- Bending knees excessively
- Losing overhead arm stability
- Rushing the movement
- Poor hip hinge
- Neck strain from gaze
When to Avoid
- Acute shoulder impingement
- Lower back pain
- Poor hip mobility
- Recent spinal injury
Flexibility Needed
- Shoulder flexion to 180 degrees
- Thoracic rotation
- Hip hinge flexibility
Build Up First
- Master single kettlebell windmill
- Overhead kettlebell hold stability
- Hip hinge proficiency
Also known as
Double Kettlebell Windmill, Two Kettlebell Windmill
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