Kettlebell Pullover 3-Month Position
A one-arm kettlebell pullover lying on the back with the hips and knees bent to 90° and the feet in the air; holding the legs up makes the trunk brace while the arm moves.
How to do it
Setup
On the back, hips and knees at 90° with the feet off the floor, lower back flat, one bell held by the handle above the shoulder, arm straight.
Steps
- Lower the bell in an arc behind the head, arm long.
- Stop before the lower back lifts off the floor.
- Pull the bell back over the shoulder along the same arc; switch arms after the set.
Common mistakes
Lower back arching as the arm goes back: the back stays pressed down; shorten the arc. Legs drifting from 90°: hold the knees over the hips. Bending the elbow to reach farther: the arm stays straight.
Breathing
Inhale as the bell goes back, exhale pulling it over.
