Double Kettlebell Windmill
Muscles worked
Instructions
- 1Place 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.
- 2Keeping 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.
- 3Bending 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.
- 4Pause for a second after retrieving the kettlebell from the ground and reverse the motion back to the starting position.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Double Kettlebell Windmill
The double kettlebell windmill is an advanced variation of the classic windmill where one kettlebell stays locked out overhead while the other is retrieved from the floor through a controlled lateral hip hinge. This movement intensely works the obliques and core stabilizers, which must resist lateral flexion while keeping the overhead arm perfectly locked. The hips, hamstrings, and shoulders also play a major role in maintaining balance and overhead shoulder stability. It's a demanding exercise for hip mobility and coordination, requiring solid mastery of the single-kettlebell windmill before adding the overhead load. It's performed with moderate weights, with the priority always on controlling the movement and keeping the locked-out shoulder stable.
check_circleBenefits
- check_circleIntensely strengthens the obliques and anti-lateral-flexion bracing
- check_circleImproves overhead shoulder stability
- check_circleBuilds hip and hamstring mobility
- check_circleComplete full-body coordination exercise
lightbulbExecution tips
- lightbulbMaster the single-kettlebell windmill before adding the overhead load
- lightbulbKeep your eyes on the locked-out kettlebell at all times
- lightbulbPush your hips back rather than bending the knee
- lightbulbUse light loads while learning the movement
warningCommon mistakes
- warningLetting the locked-out arm bend or drift out of alignment
- warningBending the knee too much instead of pushing the hip back
- warningUsing loads too heavy before mastering the technique
- warningLosing sight of the overhead kettlebell
helpFrequently asked questions
Do I need to master the standard windmill first?expand_more
Yes, solid single-kettlebell windmill technique is essential before adding the overhead load.
What weight should I start with?expand_more
Start with light kettlebells to focus on hip mobility and shoulder lockout.
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