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 Vertical Leg Raise (On Parallel Bars), Cocoons and the Decline Sit-up.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Double Kettlebell Windmill
- Primary muscle
- Abs
- Equipment
- Kettlebell
- Difficulty
- Advanced
- Type
- Compound
Secondary muscles: Glutes, Hamstrings, Shoulders, Triceps
How to perform Double Kettlebell Windmill
- 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.
- 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.
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.
Best match - Abs
- Bodyweight
- Advanced
- Compound
Use this when you have nothing to train with, because it works the abs with bodyweight alone.
How to perform this exercise
- Hang from the parallel bars with your arms fully extended and your body straight.
- Engage your core and lift your legs up in front of you, keeping them straight.
- Continue lifting until your legs are parallel to the ground or slightly higher.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- 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: bodyweight only, not free weights
- Body position: hanging, not standing
2. Cocoons
72% match- Abs
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: abs, the same as the Double Kettlebell Windmill
- Equipment: bodyweight only, not free weights
- Body position: lying on your back, not standing
3. Decline Sit-up
72% match- Abs
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Lie on a decline bench with your feet secured and your knees bent.
- Place your hands behind your head or across your chest.
- Engage your abs and lift your upper body off the bench, curling forward towards your knees.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- 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: bodyweight only, not free weights
- Body position: lying on your back, not standing
- Balance: easier to stay steady on than the Double Kettlebell Windmill
4. Hanging Pike
72% match- Abs
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your legs up towards the bar, keeping them straight.
- Continue lifting until your body forms a 'V' shape, with your legs parallel to the ground.
- Hold the position for a moment, then slowly lower your legs back down to the starting position.
- 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: bodyweight only, not free weights
- Body position: hanging, not standing
5. Suspended Abdominal Fallout
71% match- Abs
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Attach a suspension trainer to a high anchor point and adjust the straps to waist height.
- Stand facing away from the anchor point and hold the handles with your arms extended in front of you.
- Lean forward at the waist, keeping your body straight and your core engaged.
- Lower your body as far as you can while maintaining control and tension in your abs.
- Pause for a moment at the bottom, then slowly raise your body back up to the starting position.
- 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: a suspension trainer, not free weights
- Body position: kneeling, not standing
- Balance: harder to stay steady on than the Double Kettlebell Windmill
6. Hanging Leg Hip Raise
71% match- Abs
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your legs up by flexing your hips and knees until your thighs are parallel to the ground.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- 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: bodyweight only, not free weights
- Body position: hanging, not standing
7. Hanging Leg Raise
70% match- Abs
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your legs up in front of you, keeping them straight.
- Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- 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: bodyweight only, not free weights
- Body position: hanging, not standing
- Balance: easier to stay steady on than the Double Kettlebell Windmill
8. Hanging Straight Leg Hip Raise
70% match- Abs
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your legs up in front of you until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- 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: bodyweight only, not free weights
- Body position: hanging, not standing
- Balance: easier to stay steady on than the Double Kettlebell Windmill
9. Hanging Straight Leg Raise
70% match- Abs
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your legs up in front of you, keeping them straight.
- Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- 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: bodyweight only, not free weights
- Body position: hanging, not standing
- Balance: easier to stay steady on than the Double Kettlebell Windmill
10. Side Hip (On Parallel Bars)
70% match- Abs
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Stand between two parallel bars with your feet shoulder-width apart.
- Place your hands on the bars and lift your body off the ground, supporting your weight on your arms.
- Engage your abs and slowly lift your legs to the side, keeping them straight.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- 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: bodyweight only, not free weights
- Body position: hanging, not standing
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.
Find Alternatives for Any Exercise
Search the exercise database and filter the ranked substitutes by the equipment you own.
Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology