Exercise Comparison
Advanced Kettlebell Windmill vs Bottoms Up
Side-by-Side
Muscle Analysis
Shared
Only in Advanced Kettlebell Windmill
Instructions
Advanced Kettlebell Windmill
Clean and press a kettlebell overhead with one arm.
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.
Lower yourself as far as possible.
Pause for a second and reverse the motion back to the starting position.
Bottoms Up
Begin by lying on your back on the ground. Your legs should be straight and your arms at your side. This will be your starting position.
To perform the movement, tuck the knees toward your chest by flexing the hips and knees. Following this, extend your legs directly above you so that they are perpendicular to the ground. Rotate and elevate your pelvis to raise your glutes from the floor.
After a brief pause, return to the starting position.
Verdict
Both exercises target the abdominals. Advanced Kettlebell Windmill is a intermediate exercise using kettlebells, while Bottoms Up is beginner and uses bodyweight. Choose Bottoms Up if you're looking for a more accessible option, or Advanced Kettlebell Windmill for a greater challenge. Bottoms Up is a compound movement working multiple joints, making it better for overall strength. Advanced Kettlebell Windmill isolates the target muscle for focused development.