Double Kettlebell Windmill

Technique

How to perform Double Kettlebell Windmill

1. Place one kettlebell near the inside of the foot on your reaching side, then bring the other kettlebell overhead with the opposite arm.
2. Keep the raised arm extended and angle your feet roughly 45° away from that arm, allowing the front knee to soften.
3. Shift the hip beneath the overhead bell diagonally back while keeping that foot planted.
4. Hinge through the hips and turn through your upper torso so the raised arm stays vertical as your free hand reaches the lower bell.
5. Grasp the lower bell without rounding or bending sideways through your lower back, then extend through the supporting hip to return upright.
6. Lower the bottom bell under control along the same path; finish the set, bring the overhead bell down and switch sides.

Programming relevance

Muscles involved

Primary targets: External Oblique, Gluteus Maximus, Internal Oblique.