10 Best Kettlebell Advanced Windmill Alternatives for Core Strength

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

The Kettlebell Bent Press is the closest swap because it keeps the same kettlebell, the same overhead lock and the same standing side lean as the Kettlebell Advanced Windmill. The Advanced Windmill locks a kettlebell overhead, then hinges your torso sideways until you feel a stretch in the hamstring of the leg you are bending on. The Kettlebell Bent Press instead presses the bell up first, lowers you to touch the floor with your free hand, then drives your hips forward to stand.

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

Original Exercise: Kettlebell Advanced Windmill

Kettlebell Advanced WindmillPlay demonstration
Primary muscle
Abs
Equipment
Kettlebell
Difficulty
Advanced
Type
Compound

Secondary muscles: Obliques, Shoulders

How to perform Kettlebell Advanced Windmill
  1. Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
  2. Hold a kettlebell in your right hand, with your arm extended overhead and your palm facing forward.
  3. Rotate your left foot slightly to the right, and shift your weight onto your left leg.
  4. Bend your left knee and hinge at the hip, lowering your torso towards the left side.
  5. Keep your right arm extended overhead and your eyes on the kettlebell.
  6. As you lower your torso, allow your right leg to straighten and your right foot to pivot slightly.
  7. Lower your torso until you feel a stretch in your left hamstring and your right arm is pointing towards the ground.
  8. Pause for a moment, then engage your core and push through your left heel to return to the starting position.
  9. Repeat for the desired number of repetitions, then switch sides.
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Ranked Kettlebell Advanced Windmill Alternatives

10 substitutes, ranked by how closely each one matches the Kettlebell Advanced 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

    It uses the same equipment and 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 Kettlebell Advanced Windmill
    • Equipment: free weights, the same as the Kettlebell Advanced Windmill
    • Body position: standing, the same as the Kettlebell Advanced Windmill
  2. Kettlebell WindmillPlay demonstration

    2. Kettlebell Windmill

    99% match
    • Abs
    • Kettlebell
    • Intermediate
    • 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 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 Kettlebell Advanced Windmill
    • Equipment: free weights, the same as the Kettlebell Advanced Windmill
    • Body position: standing, the same as the Kettlebell Advanced 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 Kettlebell Advanced Windmill
    • Equipment: free weights, the same as the Kettlebell Advanced Windmill
    • Body position: standing, the same as the Kettlebell Advanced 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 Kettlebell Advanced Windmill
    • Equipment: free weights, the same as the Kettlebell Advanced Windmill
    • Body position: standing, the same as the Kettlebell Advanced 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 Kettlebell Advanced Windmill
    • Equipment: a cable, not free weights
    • Body position: standing, the same as the Kettlebell Advanced Windmill
    • Balance: easier to stay steady on than the Kettlebell Advanced 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 Kettlebell Advanced Windmill
    • Equipment: free weights, the same as the Kettlebell Advanced Windmill
    • Body position: standing, the same as the Kettlebell Advanced 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 Kettlebell Advanced Windmill
    • Equipment: free weights, the same as the Kettlebell Advanced Windmill
    • Body position: standing, the same as the Kettlebell Advanced Windmill
    • Balance: easier to stay steady on than the Kettlebell Advanced 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 Kettlebell Advanced Windmill
    • Equipment: free weights, the same as the Kettlebell Advanced Windmill
    • Body position: standing, the same as the Kettlebell Advanced Windmill
    • Balance: easier to stay steady on than the Kettlebell Advanced 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 Kettlebell Advanced Windmill
    • Equipment: free weights, the same as the Kettlebell Advanced 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 Kettlebell Advanced Windmill
    • Equipment: free weights, the same as the Kettlebell Advanced Windmill
    • Body position: kneeling, not standing

Why You Might Need a Kettlebell Advanced Windmill Alternative

The Kettlebell Advanced Windmill needs a kettlebell locked overhead and a sideways hip hinge, with your eyes on the bell the whole way down and back up. A lifter reaches for a swap when that overhead lock feels heavy, when the sideways lean is not coming together, or when the gym hands you a barbell, a cable stack or dumbbells instead of a kettlebell. The tool in your hands changes the job more than the muscle does: a second kettlebell in the Double Kettlebell Windmill keeps one bell overhead while your other arm retrieves a second bell off the floor, a cable in the Standing Cable Lift keeps tension as you drag the handle up and across your body, and a barbell in the Barbell Standing Ab Rollerout puts both hands on the bar and rolls forward, not sideways.

How to Choose the Right Kettlebell Advanced Windmill Substitute

Start with the Kettlebell Bent Press to keep working overhead with one kettlebell: same bell, same standing side lean, except you press the bell up before you lean instead of starting locked overhead. Want the same overhead lean with a simpler setup? The Kettlebell Windmill keeps the bell locked overhead but has you stand shoulder-width, legs straight, bending to the side with the free arm out for balance instead of reaching for the floor. A cable station instead? The Standing Cable Lift holds tension the whole time you grip the handle, which a free weight cannot do. With two kettlebells on hand, the Double Kettlebell Windmill keeps one bell locked overhead and has you pick the second off the floor at the bottom of the lean, so the way back up is loaded in both hands rather than one.

Kettlebell Advanced Windmill FAQ

Can I train the Kettlebell Advanced Windmill alternatives at home?

Yes, if you own at least one kettlebell. The Kettlebell Bent Press and the Kettlebell Windmill both use the same single bell as the Kettlebell Advanced Windmill, so nothing extra is needed. With two kettlebells the Double Kettlebell Windmill keeps one bell overhead and has you pick the second off the floor at the bottom of the lean, and the Spell Caster needs only a single dumbbell if that is what you have instead.

Which swap works without a cable machine?

Every kettlebell option here, plus the Barbell Standing Ab Rollerout, the Barbell Side Bent and the Spell Caster, skip the cable station entirely. Only the Standing Cable Lift needs one, so if your gym has no cable tower, build your session around a kettlebell, a barbell or a single dumbbell instead.

How does the Kettlebell Bent Press compare to the Kettlebell Advanced Windmill?

They share the same kettlebell and the same standing side lean under an overhead bell. The Kettlebell Bent Press adds a press: you drive the bell overhead first, then lower until your free hand touches the floor, and push through your hips to stand back up. The Kettlebell Advanced Windmill skips that press, since the bell starts overhead already, and you return by pushing through your bent leg's heel.

What changes when I use two kettlebells instead of one?

The Double Kettlebell Windmill keeps one bell locked overhead exactly as the single-bell versions do, then has you pick a second bell off the floor at the bottom of the lean, so you stand back up carrying weight in both hands. If you only have a single bell, either single-kettlebell option keeps the same standing lean without asking for a second one.

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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