Core · Kettlebell
Kettlebell Advanced Windmill
How to do the kettlebell advanced windmill, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Press a kettlebell overhead in one hand with the arm locked out, feet wider than hip-width and toes turned out slightly. Keeping your eyes on the bell, hinge at the hips and rotate your torso, sliding your free hand down toward your foot. Drive through the hips to stand, keeping the bell stacked overhead.
- 1Obliques and hamstrings stretching as you hinge and rotate
- 2The kettlebell stacked over your shoulder with eyes locked on it
- 3Strong shoulder stability and core control throughout
Common mistakes
- Rounding your back or letting the weight-side knee bend
- Bending the elbow or letting the bell drift forward
- Rushing; move slowly to keep balance and control
Muscles worked
The kettlebell advanced windmill mainly works the obliques, with the upper abs, side delts, triceps, forearms, lower abs, glutes, hamstrings, and front delts assisting.
- ObliquesPrimary
- Upper AbsSupport
- Side DeltsSupport
- TricepsSupport
- ForearmsSupport
- Lower AbsSupport
- GlutesSupport
- HamstringsSupport
- Front DeltsSupport
- Mid TrapsMinor
- Lower TrapsMinor
Kovo programs the kettlebell advanced windmill for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.