Double Kettlebell Windmill
The Double Kettlebell Windmill is not new. You may have only seen it recently but it is older than some countries! Russian bodybuilders first experimented with kettlebell workouts and early on mastered many Kettlebell exercises and found that as a result of this they developed strong and muscular abs long before low Carb diets, abs rollers, sit up benches and electrical muscle stimulators were even thought of.
Today, especially in the Western Hemosphere, a defined six pack usually trumps a set of 17 inch Biceps, frightening Quadricep development and even huge Pecs. Due to this fact, the fitness industry and everyone involved within are all looking for the next invention leading to awesome abs or and how to get them in the quickest time possible.
As the list of Kettlebell exercises continues to grow, the support for them and their contribution to the perfect washboard abs grows also. It seems the days of the abs roller have come and gone and we have reverted ourselves back toold times and are looking towards the pioneers of the Kettlebell to achieve our perfect beach body.
The double Kettlebell Windmill is one that we should all consider putting into our Kettlebell workouts and various training routines but also one we shouldn't simply jump into. A strength exercise in essence, most of the weight and force is dealt with by the abdominal muscles and Oblique’s, however the role of the deltoids (shoulder muscles), Triceps, Hamstring and Glutes play cannot be underestimated and a little tenderness post workout in these areas will pay testament to this.
The Double Kettlebell Windmill vs Traditional Abs Training
As with all kettlebell exercise, you support the weight for the whole movement. To support additional weight your body naturally puts tension onto your core muscles with your Abdominal wall taking the majority of the load. The Double Kettlebell Windmill forces your Abs to support a massive additional load through a full range of movement and in doing so does not only increase your strength dramatically but it also increases your Hip flexibility.
This particular kettlebell exercise is universally classified as an intermediate exercise and as such needs to be performed with perfect form and a deliberately tensed core using the correct weight for your capabilities. Do not worry if you cannot lift much weight to begin. As with most Kettlebell workouts and routines you will experience dramatic strength increases within six weeks of trying this exercise or fitting it into your kettlebell workouts and exercise routines.
Here is how to perform the Double Kettlebell Windmill
- Place a kettlebell in front of your front foot, clean and press the kettlebell overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward.
- Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell.
- Bending at the hip to one side, sticking your butt out, slowly lean until you can retrieve the kettlebell from the floor. Keep your eyes on the kettlebell that you hold over your head at all times.
- Pause for a second after retrieving the kettlebell from the ground and reverse the motion back to the starting position.
*Maintain a tight core throughout the movement. If you cannot keep a tight core through each and every rep, simply reduce the amount of weight you are using*
This kettlebell exercise is another great addition to any of your usual kettlebell workouts or even as an addition to your usual abs routine. Please feel free to let us know how you are getting on with your Double Kettlebell windmill below.