Double Kettlebell Windmill
- Primary muscleAbs
- EquipmentKettlebell
- DifficultyAdvanced
- TypeCore · Rotation
- Secondary muscles
- Delts, Hamstrings
- Body part
- Core
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Two kettlebells at once separate this from every other windmill: one stays pressed overhead while the other hangs from your lower hand and slides toward the floor as you hinge sideways. The bottom bell pulls you deeper into the position, so earn the single-bell Kettlebell Windmill first and start remarkably light here.
How to do the Double Kettlebell Windmill
- Stand with your feet shoulder-width apart, holding a kettlebell in your right hand.
- Extend your right arm overhead, keeping your eyes on the kettlebell.
- Rotate your left foot 45 degrees to the left and your right foot 90 degrees to the right.
- Bend at the waist to the left, keeping your right arm extended overhead.
- Lower the kettlebell towards the ground, reaching towards your left foot.
- Pause for a moment, then engage your core and push through your right foot to return to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Tip: Pivot on the back foot and let the hips turn with the shoulders so the rotation is shared across the whole body.
Muscles worked
Primary
Abs · Core
The obliques rotate the torso and resist the return, and you should feel the side of the waist tighten on each side as you turn.
Secondary
Common mistakes
- Twisting from the lower back — the rotation should come from the mid back and hips; keep the lower back neutral and let the hips turn with you on standing variations.
- Using the arms to swing — on cable and band rotations the arms stay locked out in front of you and the torso does the turning.
- Rushing the reps — control the return and pause briefly at the end range on each side instead of bouncing back and forth.
- Loading barbell twists heavy — gravity barely resists rotation, so keep barbell twists light and controlled, and use a cable or band when you want real rotational load.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 | 60 s |
| Endurance | 2–3 × 15–25 | 45 s |
Rotations work at the end of a session with the other core work, or as a warm-up before throws and rotational sports. Superset cable rotations with a cable side bend or pull-through on the same stack.
Variations and alternatives
Similar exercises
Without kettlebell
Frequently asked questions
What muscles does the Double Kettlebell Windmill work?
The Double Kettlebell Windmill primarily works the abs. It also involves the delts and hamstrings, which assist the movement and stabilise the joints.
Is the Double Kettlebell Windmill good for beginners?
Not as a starting point. The Double Kettlebell Windmill is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Double Kettlebell Windmill?
If you cannot do the Double Kettlebell Windmill, try the Kettlebell Windmill, the Hand behind Back Kettlebell Windmill or the Kettlebell Figure 8. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Double Kettlebell Windmill, a sensible starting point is strength: 3 × 8–12 with 60 s rest; endurance: 2–3 × 15–25 with 45 s rest. Train it at the end of a session or pair it with a lower-body lift as active rest.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.