Kettlebell Pullover Dead Bug
The dead bug with both hands on a kettlebell: the bell travels back overhead as one leg straightens out low, and the lower back stays pinned.
How to do it
Setup
On your back, the bell held by the horns over the chest in straight arms, hips and knees at 90°, lower back pressed down.
Steps
- Lower the bell back over the head as one leg reaches out long.
- Reach only as far as the back stays flat on the floor.
- Bring the bell and the knee back together; switch legs.
Common mistakes
Back arching as the bell goes overhead: shorten the arc of both the bell and the leg. Elbows bending to cheat the pullover: the arms stay long. Bell hovering over the face on the return: bring it back over the chest.
Breathing
Exhale lowering the limbs, inhale returning.
