Exercise Comparison
Advanced Kettlebell Windmill vs Flat Bench Leg Pull-In
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.
Flat Bench Leg Pull-In
Lie on an exercise mat or a flat bench with your legs off the end.
Place your hands either under your glutes with your palms down or by the sides holding on to the bench (or with palms down by the side on an exercise mat). Also extend your legs straight out. This will be your starting position.
Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue this movement until your knees are near your chest. Hold the contracted position for a second.
As you breathe in, slowly return to the starting position.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the abdominals. Advanced Kettlebell Windmill is a intermediate exercise using kettlebells, while Flat Bench Leg Pull-In is beginner and uses bodyweight. Choose Flat Bench Leg Pull-In if you're looking for a more accessible option, or Advanced Kettlebell Windmill for a greater challenge. Flat Bench Leg Pull-In is a compound movement working multiple joints, making it better for overall strength. Advanced Kettlebell Windmill isolates the target muscle for focused development.