Exercise Comparison
Advanced Kettlebell Windmill vs Seated 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.
Seated Flat Bench Leg Pull-In
Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backwards around a 45-degree angle from the bench. This will be your starting position.
Bring the knees in toward you as you move your torso closer to them at the same time. Breathe out as you perform this movement.
After a second pause, go back to the starting position as you inhale.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the abdominals. Advanced Kettlebell Windmill is a intermediate exercise using kettlebells, while Seated Flat Bench Leg Pull-In is beginner and uses bodyweight. Choose Seated Flat Bench Leg Pull-In if you're looking for a more accessible option, or Advanced Kettlebell Windmill for a greater challenge. Seated 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.