10 Best Double Kettlebell Windmill Alternatives for Limited Equipment

The Double Kettlebell Windmill is done standing with a kettlebell. Ranked closest by our scoring: the Kettlebell Windmill, the Barbell Standing Ab Rollerout and the Barbell Rollerout. Two harder versions, the Kettlebell Bent Press and the Advanced Kettlebell Windmill, are listed below as progressions rather than swaps.

If you can’t do the Double Kettlebell Windmill, use movements that reproduce its hip-hinge, anti-lateral-flexion, and rotational demands. Effective substitutes include single-arm windmills, suitcase carries, RDL-to-rotation, side-plank progressions, and Turkish get-ups. Cue: brace your core, hinge from the hips, and keep the loaded arm vertical to load the obliques.

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

Original Exercise: Double Kettlebell Windmill

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

Secondary muscles: Glutes, Hamstrings, Shoulders, Triceps

How to perform Double Kettlebell Windmill
  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.
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Ranked Double Kettlebell Windmill Alternatives

10 substitutes, ranked by how closely each one matches the Double 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Kettlebell WindmillPlay demonstration

    1. Kettlebell Windmill

    93% match
    • Abs
    • Kettlebell
    • Intermediate
    • Compound

    Pick this when you want an easier version that works the abs one side at a time.

    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 Double Kettlebell Windmill
    • Equipment: free weights, the same as the Double Kettlebell Windmill
    • Body position: standing, the same as the Double Kettlebell Windmill
  2. Kettlebell Bent PressPlay demonstration

    Progression

    2. Kettlebell Bent Press

    93% match
    • Abs
    • Kettlebell
    • Advanced
    • Compound

    Pick this when you want a harder version that works the abs one side at a time.

    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 Double Kettlebell Windmill
    • Equipment: free weights, the same as the Double Kettlebell Windmill
    • Body position: standing, the same as the Double Kettlebell Windmill
  3. Advanced Kettlebell Windmill

    Progression

    3. Advanced Kettlebell Windmill

    92% match
    • Abs
    • Kettlebell
    • Advanced
    • Compound

    Pick this when you want a harder single-arm version that still works the abs.

    How to perform this exercise
    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.

    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 Double Kettlebell Windmill
    • Equipment: free weights, the same as the Double Kettlebell Windmill
    • Body position: standing, the same as the Double Kettlebell Windmill
  4. Barbell Standing Ab RolleroutPlay demonstration

    4. Barbell Standing Ab Rollerout

    91% 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 Double Kettlebell Windmill
    • Equipment: free weights, the same as the Double Kettlebell Windmill
    • Body position: standing, the same as the Double Kettlebell Windmill
  5. Barbell RolleroutPlay demonstration

    5. Barbell Rollerout

    87% 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 Double Kettlebell Windmill
    • Equipment: free weights, the same as the Double Kettlebell Windmill
    • Body position: kneeling, not standing
  6. Barbell Rollerout From BenchPlay demonstration

    6. Barbell Rollerout From Bench

    87% 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 Double Kettlebell Windmill
    • Equipment: free weights, the same as the Double Kettlebell Windmill
    • Body position: kneeling, not standing
  7. Landmine 180Play demonstration

    7. Landmine 180

    87% match
    • Abs
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold the barbell with both hands in front of your chest.
    2. Bend your knees slightly and rotate your torso to the right, swinging the barbell down towards your right hip.
    3. As you reach the bottom of the movement, quickly reverse the motion and rotate your torso to the left, swinging the barbell up and across your body towards your left shoulder.
    4. Continue this twisting motion, alternating sides, 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 Double Kettlebell Windmill
    • Equipment: free weights, the same as the Double Kettlebell Windmill
    • Body position: standing, the same as the Double Kettlebell Windmill
    • Balance: easier to stay steady on than the Double Kettlebell Windmill
  8. Dumbbell Rotation Reverse FlyPlay demonstration

    8. Dumbbell Rotation Reverse Fly

    83% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing inwards.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
    3. Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor.
    4. Rotate your arms so that your palms are facing downwards.
    5. Slowly lower your arms back to the starting position.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: delts, not abs
    • Equipment: free weights, the same as the Double Kettlebell Windmill
    • Body position: standing, the same as the Double Kettlebell Windmill
  9. Kettlebell Figure 8Play demonstration

    9. Kettlebell Figure 8

    82% 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 Double Kettlebell Windmill
    • Equipment: free weights, the same as the Double Kettlebell Windmill
    • Body position: standing, the same as the Double Kettlebell Windmill
  10. Spell CasterPlay demonstration

    10. Spell Caster

    81% 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 Double Kettlebell Windmill
    • Equipment: free weights, the same as the Double Kettlebell Windmill
    • Body position: standing, the same as the Double Kettlebell Windmill

How to Choose the Right Double Kettlebell Windmill Substitute

Match the substitute to the limiting factor and your training goal. If shoulder stability is the issue, pick carry variations or side planks that avoid an overhead position; cue: scapular pack and keep the shoulder down to reduce impingement. If you lack kettlebells, choose bodyweight side-plank progressions that still generate oblique tension. For strength development, select loaded unilateral RDLs or loaded carries to allow progressive overload while preserving hip-hinge mechanics. Prioritize movement patterns that recreate anti-lateral-flexion and hip hinge, and use tempo or added load to scale intensity.

Double Kettlebell Windmill FAQ

What muscles does Double Kettlebell Windmill work?

The Double Kettlebell Windmill targets the obliques, transverse abdominis, and rectus abdominis for anti-lateral-flexion, while the erector spinae and glutes control the hip hinge. It also recruits the shoulder stabilizers when holding the load overhead; cue: brace the core and hinge from the hips to maximize posterior chain and oblique activation.

What is the best bodyweight alternative to Double Kettlebell Windmill?

The side plank with hip dips is an effective bodyweight alternative because it trains anti-lateral-flexion and oblique eccentric/concentric control. Cue: stack feet, press the shoulder into the floor, drop hips slowly and lift using the obliques to feel lateral chain activation.

Can I build muscle without doing Double Kettlebell Windmill?

Yes. You can hypertrophy the obliques and waist using progressive overload with carries, loaded unilateral RDLs, or weighted side bends while preserving hip-hinge mechanics. Focus on increasing load, reps, or time under tension and cue firm bracing and controlled hip hinge to drive muscle adaptation.

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