If you like the kettlebell double windmill, then check out my Kettlebell Moves page for a lot more exercises!
Prior to attempting the double kettlebell windmill, first master the more basic kettlebell windmill.
Kettlebell Double Windmill
Adding a second kettlebell to your exercises is a great way to introduce increased strength and power into your kettlebell training routines.
The kettlebell windmill is a challenging move in itself and adding a second kettlebell into the movement adds tremendously to its intensity. On the bright side, holding a kettlebell in the lower hand reduces the distance that you can go in that direction, since it will touch the ground several inches ahead of that hand.
You yoga enthusiasts might recognize the basic shape of the double windmill to resemble trikonasana (triangle pose). The only real difference is that you are performing it with weights.
- Starting with two kettlebells between your feet, clean and press one overhead while letting the other hang down in front of you. Or, feel free to clean them both at the same time into the rack position and then press one while lowering the other.
- Pivot the feet about 45 degrees away from the kettlebell that is pressed overhead. For instance, if the overhead kettlebell is in your left hand, you will pivot the feet to the right.
- Begin to shift your hips to the side of the overhead kettlebell.
- Rotate the chest towards the overhead kettlebell. Keeping your eyes on that overhead kettlebell will allow you to maintain full control of it and ensure that it stays above the shoulder.
- Allow the lower kettlebell to drop towards the floor, in front of the forward leg.
- Really engage your entire core area as you reverse the movement and return to the starting position.
- Maintain abdominal lock and core engagement during the entire exercise.
- Make sure to keep your eyes on the overhead kettlebell! Losing control of that overhead kettlebell could be seriously dangerous and damaging to your shoulder, particularly if the weight forces your arm to fall back behind you.
- Make sure to rotate all the way front and center at the top of the movement.
- If tight hips prevent you from maintaining correct alignment then it’s totally acceptable to reduce your range of motion.