Exercise Comparison
Advanced Kettlebell Windmill vs Spider Crawl
Side-by-Side
Muscle Analysis
Shared
Only in Advanced Kettlebell Windmill
Only in Spider Crawl
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.
Spider Crawl
Begin in a prone position on the floor. Support your weight on your hands and toes, with your feet together and your body straight. Your arms should be bent to 90 degrees. This will be your starting position.
Initiate the movement by raising one foot off of the ground. Externally rotate the leg and bring the knee toward your elbow, as far forward as possible.
Return this leg to the starting position and repeat on the opposite side.
Verdict
Both exercises target the abdominals. Advanced Kettlebell Windmill is a intermediate exercise using kettlebells, while Spider Crawl is beginner and uses bodyweight. Choose Spider Crawl if you're looking for a more accessible option, or Advanced Kettlebell Windmill for a greater challenge. Spider Crawl is a compound movement working multiple joints, making it better for overall strength. Advanced Kettlebell Windmill isolates the target muscle for focused development.