10 Best Advanced Kettlebell Windmill Alternatives for Core Strength

The Advanced Kettlebell Windmill is done standing with a kettlebell. Ranked closest by our scoring: the Kettlebell Bent Press, the Kettlebell Windmill and the Double Kettlebell Windmill.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Advanced Kettlebell Windmill

Advanced Kettlebell Windmill
Primary muscle
Abs
Equipment
Kettlebell
Difficulty
Advanced
Type
Compound

Secondary muscles: Glutes, Hamstrings, Shoulders

How to perform Advanced Kettlebell Windmill
  1. Clean and press a kettlebell overhead with one arm.
  2. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell.
  3. Lower yourself as far as possible.
  4. Pause for a second and reverse the motion back to the starting position.
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Ranked Advanced Kettlebell Windmill Alternatives

10 substitutes, ranked by how closely each one matches the Advanced Kettlebell Windmill on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Kettlebell Bent PressPlay demonstration

    1. Kettlebell Bent Press

    99% match
    • Abs
    • Kettlebell
    • Advanced
    • Compound

    Pick this when you want an easier version that still works the abs.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a kettlebell in your right hand.
    2. Bend your knees slightly and press the kettlebell overhead with your right arm, keeping your elbow locked.
    3. Rotate your torso to the left, shifting your weight onto your left foot.
    4. Bend your left knee and lower your torso towards the ground, keeping your right arm extended overhead.
    5. As you lower, keep your eyes on the kettlebell and your chest lifted.
    6. Once your left hand touches the ground, push through your left foot and straighten your left leg, driving your hips forward.
    7. As you drive your hips forward, use your core and right arm to press the kettlebell back up to the starting position.
    8. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Advanced Kettlebell Windmill
    • Equipment: free weights, the same as the Advanced Kettlebell Windmill
    • Body position: standing, the same as the Advanced Kettlebell Windmill
  2. Kettlebell WindmillPlay demonstration

    2. Kettlebell Windmill

    99% match
    • Abs
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a kettlebell in your right hand overhead.
    2. Rotate your left foot outwards about 45 degrees and keep your right foot pointing forward.
    3. Bend your torso to the left side, keeping your right arm extended overhead and your eyes on the kettlebell.
    4. Lower your torso as far as you can while keeping your right arm straight and your left arm extended to the side.
    5. Pause for a moment, then return to the starting position by pushing through your right foot and engaging your obliques.
    6. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Advanced Kettlebell Windmill
    • Equipment: free weights, the same as the Advanced Kettlebell Windmill
    • Body position: standing, the same as the Advanced Kettlebell Windmill
  3. Double Kettlebell Windmill

    3. Double Kettlebell Windmill

    92% match
    • Abs
    • Kettlebell
    • Advanced
    • Compound
    How to perform this exercise
    1. Place a kettlebell in front of your front foot and clean and press a 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.
    2. 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.
    3. 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.
    4. Pause for a second after retrieving the kettlebell from the ground and reverse the motion back to the starting position.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: abs, the same as the Advanced Kettlebell Windmill
    • Equipment: free weights, the same as the Advanced Kettlebell Windmill
    • Body position: standing, the same as the Advanced Kettlebell Windmill
  4. Barbell Standing Ab RolleroutPlay demonstration

    4. Barbell Standing Ab Rollerout

    84% match
    • Abs
    • Barbell
    • Advanced
    • Compound

    A good swap when you have a barbell to work with, and it still works the abs.

    How to perform this exercise
    1. Stand upright with your feet shoulder-width apart and hold the barbell with both hands in front of your thighs.
    2. Engage your core and slowly roll the barbell down towards the ground, keeping your back straight and your arms extended.
    3. Continue rolling the barbell forward until your body is fully extended and your hands are directly above your head.
    4. Pause for a moment, then slowly roll the barbell back towards your thighs, maintaining control and keeping your core engaged.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: abs, the same as the Advanced Kettlebell Windmill
    • Equipment: free weights, the same as the Advanced Kettlebell Windmill
    • Body position: standing, the same as the Advanced Kettlebell Windmill
  5. Standing Cable Lift

    5. Standing Cable Lift

    84% match
    • Abs
    • Cable
    • Intermediate
    • Compound

    A good swap when you have a cable machine to work with, and it still works the abs.

    How to perform this exercise
    1. Connect a standard handle on a tower, and move the cable to the lowest pulley position.
    2. With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable. Your outstretched arm should be aligned with the cable.
    3. With your feet positioned shoulder width apart, squat down and grab the handle with both hands. Your arms should still be fully extended.
    4. In one motion, pull the handle up and across your body until your arms are in a fully-extended position above your head.
    5. Keep your back straight and your arms close to your body as you pivot your back foot and straighten your legs to get a full range of motion.
    6. Retract your arms and then your body. Return to the neutral position in a slow and controlled manner.
    7. Repeat to failure.
    8. Then, reposition and repeat the same series of movements on the opposite side.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Advanced Kettlebell Windmill
    • Equipment: a cable, not free weights
    • Body position: standing, the same as the Advanced Kettlebell Windmill
    • Balance: easier to stay steady on than the Advanced Kettlebell Windmill
  6. Kettlebell Figure 8Play demonstration

    6. Kettlebell Figure 8

    81% match
    • Abs
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Pass the kettlebell between your legs, switching hands as it reaches the back of your legs.
    4. As the kettlebell comes forward, pass it to the other hand between your legs.
    5. Continue passing the kettlebell between your legs in a figure 8 motion.
    6. Maintain a steady pace and engage your core throughout the exercise.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Advanced Kettlebell Windmill
    • Equipment: free weights, the same as the Advanced Kettlebell Windmill
    • Body position: standing, the same as the Advanced Kettlebell Windmill
  7. Barbell Side BentPlay demonstration

    7. Barbell Side Bent

    80% match
    • Abs
    • Barbell
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a barbell with both hands, palms facing down.
    2. Keep your back straight and core engaged throughout the exercise.
    3. Slowly bend your torso to the right side, lowering the barbell towards your right knee.
    4. Pause for a moment, then return to the starting position.
    5. Repeat the movement on the left side.
    6. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Advanced Kettlebell Windmill
    • Equipment: free weights, the same as the Advanced Kettlebell Windmill
    • Body position: standing, the same as the Advanced Kettlebell Windmill
    • Balance: easier to stay steady on than the Advanced Kettlebell Windmill
  8. Spell CasterPlay demonstration

    8. Spell Caster

    79% match
    • Abs
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand.
    2. Bend your knees slightly and hinge forward at the waist, keeping your back straight.
    3. Extend your arm with the dumbbell towards the opposite foot, rotating your torso as you do so.
    4. Return to the starting position and repeat on the other side.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Advanced Kettlebell Windmill
    • Equipment: free weights, the same as the Advanced Kettlebell Windmill
    • Body position: standing, the same as the Advanced Kettlebell Windmill
    • Balance: easier to stay steady on than the Advanced Kettlebell Windmill
  9. Barbell RolleroutPlay demonstration

    9. Barbell Rollerout

    79% match
    • Abs
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Kneel on the floor and hold a barbell with both hands, shoulder-width apart.
    2. Roll the barbell forward, extending your arms and keeping your core engaged.
    3. Continue rolling forward until your body is fully extended and your arms are overhead.
    4. Pause for a moment, then slowly roll the barbell back towards your knees, maintaining control.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: abs, the same as the Advanced Kettlebell Windmill
    • Equipment: free weights, the same as the Advanced Kettlebell Windmill
    • Body position: kneeling, not standing
  10. Barbell Rollerout From BenchPlay demonstration

    10. Barbell Rollerout From Bench

    79% match
    • Abs
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by kneeling on the floor with a barbell placed on a bench in front of you.
    2. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
    3. Keeping your core engaged and your back straight, slowly roll the barbell forward, extending your arms in front of you.
    4. Continue rolling the barbell forward until your body is fully extended and your arms are overhead.
    5. Pause for a moment at the fully extended position, then slowly roll the barbell back towards your body, returning to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Advanced Kettlebell Windmill
    • Equipment: free weights, the same as the Advanced Kettlebell Windmill
    • Body position: kneeling, not standing

Why You Might Need an Advanced Kettlebell Windmill Alternative

You may need substitutes when shoulder mobility, thoracic rotation, or lower-back tolerance limits safe kettlebell windmills. Alternatives let you preserve the same movement patterns, anti-rotation, hip hinge, and unilateral load, while reducing risk. For example, choose suitcase carries to stress lateral core stability without overhead loading; cue: keep scapula packed and hips level. Or pick Turkish get-ups to train integrated core sequencing with controlled transitions when overhead stability is limited.

Advanced Kettlebell Windmill FAQ

What muscles does Advanced Kettlebell Windmill work?

The windmill primarily targets the obliques and transverse abdominis for anti-lateral flexion, plus the glute medius and hamstrings through the hip hinge and scapular stabilizers for the overhead arm. Cue: hinge at the hips with a rigid torso and avoid lumbar flexion to shift load to the posterior chain and core.

What is the best bodyweight alternative to Advanced Kettlebell Windmill?

A side plank with controlled hip dips and overhead reach is the top bodyweight substitute; it trains lateral core endurance and anti-rotation without external load. Cue: stack your feet, squeeze your glutes, brace your core, and lower the hips slowly to emphasize oblique activation.

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