Exercise Comparison
Advanced Kettlebell Windmill vs Wind Sprints
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.
Wind Sprints
Hang from a pull-up bar using a pronated grip. Your arms and legs should be extended. This will be your starting position.
Begin by quickly raising one knee as high as you can. Do not swing your body or your legs. 3
Immediately reverse the motion, returning that leg to the starting position. Simultaneously raise the opposite knee as high as possible.
Continue alternating between legs until the set is complete.
Verdict
Both exercises target the abdominals. Advanced Kettlebell Windmill is a intermediate exercise using kettlebells, while Wind Sprints is beginner and uses bodyweight. Choose Wind Sprints if you're looking for a more accessible option, or Advanced Kettlebell Windmill for a greater challenge. Wind Sprints is a compound movement working multiple joints, making it better for overall strength. Advanced Kettlebell Windmill isolates the target muscle for focused development.