Strength

Kettlebell Double Windmill

Perform the Kettlebell Double Windmill to enhance core strength, stability, shoulder, and leg muscles. This multi-target exercise involving dynamic body rotation also improves flexibility, range of motion, and coordination.
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Kettlebell Double Windmill instructions
Step-by-step instructions
1
Start by holding two kettlebells at your sides, standing with your feet a little wider than shoulder-width apart.
2
Bend your knees slightly, and slowly bend at the waist to the right, keeping your back flat.
3
Continue to lower your right hand towards the floor while keeping the kettlebell in your left hand directly above your shoulder.
4
In a controlled motion, return to the starting position, ensuring your eyes follow the kettlebell in your left hand.
5
Repeat the action on the opposite side, ensuring even reps on both sides.
Start by holding two kettlebells at your sides, standing with your feet a little wider than shoulder-width apart.
Bend your knees slightly, and slowly bend at the waist to the right, keeping your back flat.
Continue to lower your right hand towards the floor while keeping the kettlebell in your left hand directly above your shoulder.
In a controlled motion, return to the starting position, ensuring your eyes follow the kettlebell in your left hand.
Repeat the action on the opposite side, ensuring even reps on both sides.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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