Exercise Comparison
Advanced Kettlebell Windmill vs Sledgehammer Swings
Side-by-Side
Muscle Analysis
Shared
Only in Advanced Kettlebell Windmill
Only in Sledgehammer Swings
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.
Sledgehammer Swings
You will need a tire and a sledgehammer for this exercise. Stand in front of the tire about two feet away from it with a staggered stance. Grip the sledgehammer.
If you are right handed, your left hand should be at the bottom of the handle, and your right hand should be choking up closer to the head.
As you bring the sledge up, your right hand slides toward the head; as you swing down, your right hand will slide down to join your left hand. Slam it down as hard as you can against the tire. Control the bounce of the hammer off of the tire.
Repeat on the other side.
Verdict
Both exercises target the abdominals. Advanced Kettlebell Windmill is a intermediate exercise using kettlebells, while Sledgehammer Swings is beginner and uses other. Choose Sledgehammer Swings if you're looking for a more accessible option, or Advanced Kettlebell Windmill for a greater challenge. Sledgehammer Swings is a compound movement working multiple joints, making it better for overall strength. Advanced Kettlebell Windmill isolates the target muscle for focused development.