10 Best Kettlebell Double Windmill Alternatives for Core Strength

Ranked Kettlebell Double Windmill Alternatives

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

   Play demonstration

   1. Barbell Standing Ab Rollerout

   95% 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 Double Windmill
   • Equipment: free weights, the same as the Kettlebell Double Windmill
   • Body position: standing, the same as the Kettlebell Double Windmill
2. 

   2. Advanced Kettlebell Windmill

   89% match

   • Abs
   • Kettlebell
   • Advanced
   • Compound

   Pick this when you want to work the abs one side at a time.

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

   3. Kettlebell Bent Press

   88% match

   • Abs
   • Kettlebell
   • Advanced
   • 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.
   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 Double Windmill
   • Equipment: free weights, the same as the Kettlebell Double Windmill
   • Body position: standing, the same as the Kettlebell Double Windmill
4. Play demonstration

   4. Kettlebell Windmill

   88% 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 Kettlebell Double Windmill
   • Equipment: free weights, the same as the Kettlebell Double Windmill
   • Body position: standing, the same as the Kettlebell Double Windmill
5. Play demonstration

   5. Barbell Rollerout

   83% 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 Double Windmill
   • Equipment: free weights, the same as the Kettlebell Double Windmill
   • Body position: kneeling, not standing
6. Play demonstration

   6. Barbell Rollerout From Bench

   83% 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 Double Windmill
   • Equipment: free weights, the same as the Kettlebell Double Windmill
   • Body position: kneeling, not standing
7. Play demonstration

   7. Landmine 180

   82% 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 Kettlebell Double Windmill
   • Equipment: free weights, the same as the Kettlebell Double Windmill
   • Body position: standing, the same as the Kettlebell Double Windmill
   • Balance: easier to stay steady on than the Kettlebell Double Windmill
8. Play demonstration

   8. Weighted Hanging Leg-hip Raise

   81% match

   • Abs
   • Weighted
   • Advanced
   • Compound

   How to perform this exercise

   1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
   2. Engage your core and lift your legs up in front of you, keeping them straight.
   3. Continue lifting until your legs are parallel to the ground or slightly higher.
   4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
   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 Double Windmill
   • Equipment: free weights, the same as the Kettlebell Double Windmill
   • Body position: hanging, not standing
9. 

   9. Barbell Ab Rollout

   80% match

   • Abs
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. For this exercise you will need to get into a pushup position, but instead of having your hands of the floor, you will be grabbing on to an Olympic barbell (loaded with 5-10 lbs on each side) instead. This will be your starting position.
   2. While keeping a slight arch on your back, lift your hips and roll the barbell towards your feet as you exhale. Tip: As you perform the movement, your glutes should be coming up, you should be keeping the abs tight and should maintain your back posture at all times. Also your arms should be staying perpendicular to the floor throughout the movement. If you don't, you will work out your shoulders and back more than the abs.
   3. After a second contraction at the top, start to roll the barbell back forward to the starting position slowly as you inhale.
   4. Repeat for the recommended amount 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 Double Windmill
   • Equipment: free weights, the same as the Kettlebell Double Windmill
10. Play demonstration

    10. Dumbbell Rotation Reverse Fly

    78% 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 Kettlebell Double Windmill
    • Body position: standing, the same as the Kettlebell Double Windmill
    • Balance: easier to stay steady on than the Kettlebell Double Windmill