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Kettlebell Pullover
Kettlebell pullover on bench or floor targets lats, chest, and core for upper body strength and shoulder mobility; uses controlled arc to enhance stability and flexibility.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Chest
Secondary Muscles
Triceps, Shoulders
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Chest
8/10Mid Chest
Abs
7/10Rectus Abdominis, Transverse Abdominis
Triceps
5/10Long Head
Shoulders
4/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie on your back on a flat bench or floor with knees bent and feet flat. Grasp kettlebell horns with both hands and extend arms above chest with slight elbow bend.
- Brace core to flatten lower back.
- Slowly lower kettlebell in arc behind head until stretch felt.
- Keep elbows slightly bent and core engaged.
- Pull kettlebell back to start using lats and chest.
- Pause briefly at top.
- Repeat with control.
Coaching Tips
Form Cues
- Keep core tight
- Ribs down
- Arc path only
- Elbows fixed
- No back arch
Breathing
Exhale during lowering phase behind head; inhale as you pull back to start.
Tempo
3-1-2
Range of Motion
Lower until shoulders allow without back arch, arms extended but elbows soft; return to vertical above chest.
Safety
Safety Notes
- Avoid if shoulder impingement present
- Start with light weight
- Ensure stable surface
- Stop if pain in back or neck
Spotting
Not typically needed; use lighter weight or floor for safety.
Common Mistakes
- Arching lower back
- Bending elbows excessively
- Jerking the weight
- Losing core tension
When to Avoid
- Shoulder impingement
- Lower back injury
- Recent spinal surgery
Flexibility Needed
- Adequate shoulder flexion
- Thoracic extension
Build Up First
- Basic core bracing
- Shoulder stability competency
Also known as
KB Pullover, Kettlebell Floor Pullover
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