Quick Answer
Double Windmill is a advanced strength exercise that targets your abdominals and obliques. It uses a kettlebells. Clean and press one kettlebell overhead while holding a second kettlebell in your other hand, arm extended downward.
Video Tutorial
How to Perform the Double Windmill
- 1
Clean and press one kettlebell overhead while holding a second kettlebell in your other hand, arm extended downward.
- 2
Stand with feet shoulder-width apart, toes turned slightly away from the overhead kettlebell.
- 3
Push your hips out toward the side of the overhead kettlebell.
- 4
Hinge at the hips and lower your torso sideways, keeping the overhead arm locked and eyes on the top kettlebell.
- 5
Lower until the bottom kettlebell touches the floor or you reach a comfortable depth.
- 6
Reverse the movement by driving your hips forward to return to the starting position.
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 Double 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 Double Windmill work?
The Double Windmill primarily works your abdominals and obliques. Secondary muscles include the glutes, hamstrings, shoulders and triceps.
What equipment do I need for the Double Windmill?
The Double Windmill needs a kettlebells. You can perform it at home or at the gym as long as you have what's listed.
Is the Double Windmill suitable for beginners?
The Double 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 Double 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 Double Windmill every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals and obliques more frequently, alternate harder and easier variations and keep overall weekly volume moderate.