Bodyweight
3/4 Sit Up
Abs · Core
Intermediate6
Demonstration
IntermediateIsolationKettlebell
Kettlebell Double Windmill
Abs · Core
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart, holding a kettlebell in your right hand.
- 2
Extend your right arm overhead, keeping your eyes on the kettlebell.
- 3
Rotate your left foot 45 degrees to the left and your right foot 90 degrees to the right.
- 4
Bend at the waist to the left, keeping your right arm extended overhead.
- 5
Lower the kettlebell towards the ground, reaching towards your left foot.
- 6
Pause for a moment, then engage your core and push through your right foot to return to the starting position.
- 7
Repeat for the desired number of repetitions, then switch sides.
Muscles worked
Primary
Abs
shoulders
Secondary
shouldershamstrings
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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