Kettlebell windmill

Sets, reps and RIR

Stop the set when position breaks, not when the muscle burns. Quality of position is the whole point.

RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.

Muscles worked

Primary: Obliques.

Secondary: Front delts, Hamstrings, Rotator cuff.

Estimate your one-rep max

Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.

What it is called elsewhere

• Norsk Kettlebell windmill
• Svenska Kettlebell windmill
• Dansk Kettlebell windmill
• Deutsch Kettlebell Windmill
• Español Molino con kettlebell
• Italiano Windmill con kettlebell
• Português Windmill com kettlebell
• Русский Мельница с гирей
• Français Moulin à vent (kettlebell)

Related core exercises

• Hanging leg raise
• Hanging knee raise
• Pelvic floor squeeze
• Plank
• Side plank
• Sit-ups

athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.