Double Kettlebell Windmill

Also called double windmill, double kb windmill and two bell windmill.

Works

Abs, plus glutes, hamstrings, shoulders and triceps

Equipment

Kettlebell

Level

Intermediate

Type

Isolation

How to do it

Setup. 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.

1. 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.
2. 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.
3. Pause for a second after retrieving the kettlebell from the ground and reverse the motion back to the starting position.

Cues

• Top bell locked out, eyes on it.
• Bottom bell hangs from the free arm.
• Push the hip back, lower the bell.
• Stand up from the hip.

Common mistakes

• Bending the top arm.
• Rounding to reach the floor.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder and a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Easier

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