MONS Athletics
Kettlebell exercises

Double Kettlebell Windmill: One Bell Up, One Bell Down

A bell overhead in one hand and a bell in the other hand at your side. Hinge sideways, take the low bell to the floor and keep the top bell stacked over your shoulder.

2 min read

Why it works: Chapter 13, Why stretching your hamstrings will not loosen them

How to do it

  1. 1

    Set up both bells

    Set the second bell by your left foot, on a block or step if the floor is out of reach. Clean and press the other overhead in your right hand. Feet a little inside shoulder width, turned 45 degrees to the left.

  2. 2

    Eyes on the top bell

    Right arm locked straight up, shoulder pulled down. Look at the bell.

  3. 3

    Hips out, hinge down

    Push your hips out to the right and hinge, sliding your left hand down the inside of your left leg. Grip the low bell, then stand with it. Every rep after that, go only as low as your chest stays open.

  4. 4

    Top bell stays stacked

    The top bell stays right over your shoulder the whole way down and up.

  5. 5

    Stand back up

    Drive your hips under you and stand. After your reps, bring the top bell down to the rack, set both bells down and switch sides.

  6. 6

    The test

    Top arm vertical and locked, chest open to the side. Touching the floor is not the goal. When the top arm drifts, stop.

Watch for

  • The top arm drifting forward or bending.
  • Bending at the waist instead of hinging at the hips.
  • Chasing the floor and twisting your chest down to reach it.

Questions

What is a double kettlebell windmill?

A windmill holding two bells: one locked overhead, one hanging in the low hand. The low bell loads the hip hinge, so the hips and side body work harder while the shoulder holds the top bell still.

How heavy for a double windmill?

Two matching light bells. The overhead bell has to stay stacked through every rep.