Double Kettlebell Windmill
Both kettlebells used with one pressed overhead
- Level
- Intermediate
- Equipment
- Kettlebell
- Movement
- Windmill · Standing
- Tracks
- Weight & Reps
Works
Abdominals Obliques Shoulders Glutes Hamstrings Lower Back Forearms Back
How to do it
- Clean both kettlebells to your shoulders and press one strictly overhead.
- Lock the pressing arm out and rotate your feet forty-five degrees away from it.
- Push the hip on your overhead side out and back, and hinge toward your front foot.
- Keep your eyes on the overhead bell as you lower the other bell to the floor.
- Pause briefly at the bottom before driving your hip forward to return upright.
- Lower the overhead bell to your shoulder to reset or switch sides.
Common mistakes
- Bending the knee of the working leg instead of hinging the hip.
- Losing the vertical alignment of the overhead arm during the descent.
- Rounding the spine rather than maintaining a rigid torso.
- Looking at the floor instead of tracking the overhead kettlebell.
Safety
Avoid this lift if you lack the shoulder mobility to lock out safely.
Stop immediately if you feel sharp pain in the lower back or hips.
Tips
- Pack the shoulder of the overhead arm down away from your ear.
- Imagine sliding your hand down a wall on the working side.
- Keep both knees straight throughout the entire range of motion.
- Breathe into the side of your ribcage opposite the overhead arm.
Details
- Base movement
- Windmill
- Load position
- Overhead
- Arms
- Alternating
- Legs
- Both
- Arms straight or bent
- Straight arms
- Legs straight or bent
- Straight legs
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
- Stance
- Staggered / split
