Double Kettlebell Windmill
A windmill with one kettlebell locked out overhead while the low hand reaches down to pick up a second bell. It adds a loaded pick-up to the classic windmill, demanding more hip hinge, trunk control and overhead stability.
Primary muscles
- Obliques
- Abs (Rectus Abdominis)
- Front Delts
Secondary muscles
- Hamstrings
- Glutes (Gluteus Maximus)
- Gluteus Medius
- Rotator Cuff
- Triceps
- Forearm Flexors
- Sets
- 2–3
- Reps
- 3–6 per side
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Clean and press one kettlebell overhead, place a second bell by the inside of your front foot, and turn both feet about 45 degrees away from the locked-out arm.
Push the hip out toward the overhead bell and keep your eyes on it.
Hinge and bend sideways at the hip, sliding the free hand down the front leg toward the floor bell.
Grip the floor bell, pause for a second and keep the top arm vertical.
Drive the hip back under you to stand up with both bells, then reverse to set the low bell down.
Breathing: Inhale as you hinge down, pause braced, and exhale as you return to standing.
Coaching tips
Eyes on the top bell
Hip out, then hinge
Top arm stays stacked
Common mistakes
Letting the overhead arm drift forward
Squatting down instead of hinging
Rounding the back to reach the floor bell
Rushing the stand-up
Safety notes
Master the single kettlebell windmill before adding the second bell.
Only go as low as you can while keeping the top arm locked and vertical.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.