Double Kettlebell Windmill

How to do it

1. Press one kettlebell overhead and lock that arm, and hold a second bell in the low hand.
2. Turn your feet about forty-five degrees away from the overhead side.
3. Push the hips toward the loaded side and lower the low bell down the inside of the front leg.
4. Keep the overhead arm vertical and your eyes on the top bell.
5. Go down as far as the position holds with the legs close to straight.
6. Stand back up by driving the hips under you, then swap sides.

Common mistakes

• Letting the overhead arm drift out of vertical. It stays pointing straight up; once it leans, the shoulder is holding the bell rather than being stacked under it.
• Letting the low bell pull you forward. It travels down the inside of the leg; drifting in front turns a side bend into a round-backed reach.
• Bending the front knee. The legs stay close to straight — bending the knee turns it into a lunge with a bell overhead.
• Adding the second bell before the single-bell windmill holds. The low bell adds load to the half that was already the limit.

Muscles worked

Primary

• Abs
• Obliques

Secondary

• Glutes
• Hamstrings
• Shoulders
• Triceps