Exercise Comparison
Advanced Kettlebell Windmill vs Side Jackknife
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.
Side Jackknife
Verdict
Both exercises target the abdominals. Advanced Kettlebell Windmill is a intermediate exercise using kettlebells, while Side Jackknife is beginner and uses bodyweight. Choose Side Jackknife if you're looking for a more accessible option, or Advanced Kettlebell Windmill for a greater challenge. Side Jackknife is a compound movement working multiple joints, making it better for overall strength. Advanced Kettlebell Windmill isolates the target muscle for focused development.