Double Kettlebell Windmill

Double Kettlebell Windmill is a skill – loaded hip hinge in two planes exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Rectus abdominis
Secondary muscles: Gluteus maximus, Hamstrings, Deltoid, Triceps brachii
Exercise type: Skill – loaded hip hinge in two planes

Exercise technique

Load
Place one kettlebell on the floor beside your front foot.
Upper arm
Safely bring the other kettlebell overhead with the opposite arm.
Feet
Turn your feet about 45 degrees away from the overhead load.
Hinge
Send your hips back toward the overhead-loaded side and lower sideways.
Pickup
Grasp the floor kettlebell with your free hand while watching the overhead load.
Rise
Keep both weights steady and stand through your hips.
Set down
Use the same hinge to place the lower weight on the floor, then lower the overhead weight to the rack.

Key technique points

Keep your overhead elbow extended.
Do not bend your lower back to reach the lower weight.
Control each kettlebell’s path separately.
Perform the hip hinge slowly.
Keep the upper shoulder aligned vertically.
Limit depth to a controlled range.

Common mistakes

Tipping the upper weight sideways

Do not let the overhead arm leave vertical alignment while reaching for the lower kettlebell.

Forcing floor reach

Do not round your lower back when hip movement is insufficient.

Swinging the lower weight

Do not swing the hanging weight forward as you stand.

Bending the elbow

Do not bring the overhead load closer to your head and disrupt support.

Incorrect foot angle

Do not insist on a foot angle that blocks the hinge path.

Lowering the weight early

Do not pull the upper kettlebell to your shoulder before your torso is balanced.

Frequently asked questions