Home › Exercise Library › Kettlebell Windmill

Kettlebell Windmill

Primary target: Internal Oblique (腹内斜肌)

Exercise Details

Equipment
Kettlebell
Sets & Reps
3 sets × 5-8 reps per side · rest 90 s
How to do it
Press the bell overhead and lock the arm; feet slightly out; push the hips to the side and side-bend the torso down (eyes on the bell the whole time); the obliques and lateral chain control the descent and the return.
Common mistakes
Bell drifting off lockout, bending at the waist without pushing the hips, greedy depth

Muscles Worked

Internal ObliqueQuadratus Lumborum

Other Exercises for the Same Muscle

Kneeling Cable Chop · Bicycle Crunch · Side Plank with Rotation

See the Internal Oblique in the 3D anatomy tool →