Kettlebell Bent-Arm Pullover with Knees Bent
On the floor with the knees bent, hold one kettlebell by the horns with bent arms and take it from behind the head to over the chest; the bent elbows shorten the lever for a heavier bell.
How to do it
Setup
On the back, knees bent, feet flat, the bell held by the horns over the chest, elbows bent.
Steps
- Lower the bell behind the head, keeping the elbow bend fixed.
- Stop when the upper arms reach the floor or the ribs start to flare.
- Pull the bell back over the chest with the same bend.
Common mistakes
Elbows opening and closing: that turns it into a triceps press; keep the angle fixed. Ribs flaring as the bell goes back: keep the lower back down. Losing the grip on the horns: hold the bell tight in both hands.
Breathing
Inhale lowering behind the head, exhale pulling over.
