Exercise Comparison
Advanced Kettlebell Windmill vs Decline Reverse Crunch
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.
Decline Reverse Crunch
Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position.
Hold your legs parallel to the floor using your abs to hold them there while keeping your knees and feet together. Tip: Your legs should be fully extended with a slight bend on the knee. This will be your starting position.
While exhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the bench. At the end of this movement your knees will be touching your chest.
Hold the contraction for a second and move your legs back to the starting position while inhaling.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the abdominals. Advanced Kettlebell Windmill is a intermediate exercise using kettlebells, while Decline Reverse Crunch is beginner and uses bodyweight. Choose Decline Reverse Crunch if you're looking for a more accessible option, or Advanced Kettlebell Windmill for a greater challenge. Decline Reverse Crunch is a compound movement working multiple joints, making it better for overall strength. Advanced Kettlebell Windmill isolates the target muscle for focused development.