Bodyweight
3/4 Sit Up
Abs · Core
Intermediate6
Demonstration
IntermediateIsolationKettlebell
Kettlebell Advanced Windmill
Abs · Core
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
- 2
Hold a kettlebell in your right hand, with your arm extended overhead and your palm facing forward.
- 3
Rotate your left foot slightly to the right, and shift your weight onto your left leg.
- 4
Bend your left knee and hinge at the hip, lowering your torso towards the left side.
- 5
Keep your right arm extended overhead and your eyes on the kettlebell.
- 6
As you lower your torso, allow your right leg to straighten and your right foot to pivot slightly.
- 7
Lower your torso until you feel a stretch in your left hamstring and your right arm is pointing towards the ground.
- 8
Pause for a moment, then engage your core and push through your left heel to return to the starting position.
- 9
Repeat for the desired number of repetitions, then switch sides.
Muscles worked
Primary
Abs
obliques
Secondary
obliquesshoulders
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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