Kettlebell Pullover
Lying kettlebell pullover — combined chest-and-back stretch movement with the kettlebell's offset weight.
Level: Intermediate
Primary: Back - Upper
Secondary: Chest
Movement: Compound
Tags: Pull
Type: Strength (Weight Lifting)
Equipment: Kettlebell
Sports: MMA Wrestling
Target muscles
The lats drive shoulder extension. The pectoralis major contributes through horizontal adduction. The serratus anterior and triceps stabilize the shoulder through overhead. The trunk braces against the load behind the head.
How to perform
Setup
Lie on your back on a bench or floor, holding a kettlebell by the horns with both hands above the chest. Slight bend in the elbows.
Execution
Lower the kettlebell back and over the head toward the floor in a wide arc. Pause briefly at the stretched position. Pull the bell back over the chest using the lats. The slight elbow bend stays consistent.
Common mistakes
- Bending the elbows more during the rep.
- Going too heavy.
- Hips dropping low.
- Cutting the bottom range.
- Locking the elbows fully.
Progressions and regressions
Regress to dumbbell pullover. To progress, work pause pullovers, heavier loads.
Programming notes
Excellent accessory. 3 sets of 10-15 reps, twice a week.
