Quick Answer
Advanced Windmill is a advanced strength exercise that targets your obliques and abdominals. It uses a kettlebells. Clean and press kettlebell overhead with one arm (e.g., right), lock elbow.
Video Tutorial
How to Perform the Advanced Windmill
- 1
Clean and press kettlebell overhead with one arm (e.g., right), lock elbow.
- 2
Feet shoulder-width or wider, turn feet ~45 degrees away from overhead arm.
- 3
Push hips towards the side of the overhead kettlebell (right).
- 4
Keeping overhead arm straight and eyes on kettlebell, hinge at hip, lowering torso sideways towards opposite foot (left).
- 5
Keep legs straight.
- 6
Reach free hand (left) towards floor/foot.
- 7
Pause at bottom.
- 8
Return to start by driving hips forward. Repeat reps, then switch sides.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum to swing through reps. Pause briefly in the contracted position to keep tension on the muscle.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Advanced Windmill isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Advanced Windmill work?
The Advanced Windmill primarily works your obliques and abdominals. Secondary muscles include the glutes, hamstrings and shoulders.
What equipment do I need for the Advanced Windmill?
The Advanced Windmill needs a kettlebells. You can perform it at home or at the gym as long as you have what's listed.
Is the Advanced Windmill suitable for beginners?
The Advanced Windmill is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Advanced Windmill should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Advanced Windmill every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train obliques and abdominals more frequently, alternate harder and easier variations and keep overall weekly volume moderate.