Exercise Comparison
Advanced Kettlebell Windmill vs Gorilla Chin/Crunch
Side-by-Side
Muscle Analysis
Shared
Only in Advanced Kettlebell Windmill
Only in Gorilla Chin/Crunch
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.
Gorilla Chin/Crunch
Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.
Now bend your knees at a 90 degree angle so that the calves are parallel to the floor while the thighs remain perpendicular to it. This will be your starting position.
As you exhale, pull yourself up while crunching your knees up at the same time until your knees are at chest level. You will stop going up as soon as your nose is at the same level as the bar. Tip: When you get to this point you should also be finishing the crunch at the same time.
Slowly start to inhale as you 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 Gorilla Chin/Crunch is intermediate and uses bodyweight. Choose Advanced Kettlebell Windmill if you have access to kettlebells, or Gorilla Chin/Crunch if you prefer bodyweight. Gorilla Chin/Crunch is a compound movement working multiple joints, making it better for overall strength. Advanced Kettlebell Windmill isolates the target muscle for focused development.