Kettlebell Windmill
Muscles worked: Abs (assisted by glutes, side delts).
How to do it
- Place a kettlebell in front of your lead foot and clean and press it overhead with your opposite arm.
- Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell.
- Pause for a second after reaching the ground and reverse the motion back to the starting position.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Bell locked overhead, eyes on it
- Hinge to the side, reach the free hand down
Logging it
IronPack suggests working in the 5 to 8 rep range, progressing in 2 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Cable Crunch - abs
- Hanging Leg Raise - abs
- Ab Wheel Rollout - abs
- Ab Crunch Machine - abs
Track the kettlebell windmill properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.