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Kettlebell Pullover

author
Earl Hamilton
• Monday, 09 November, 2020
• 4 min read

When performed properly, it can be used as an effective regression that gives a large amount of feedback to the user while accomplishing a few things that will help to better groove overhead movement and core stability. Because the rectus, Iliads and sons so often pick up slack for the abdominal, the KB Pullover is a great alternative to Dead Bugs or any core exercise involving long-lever hip flexion.

kettlebell pullover
(Source: kettlebellalexch.blogspot.com)

Contents

Those individuals who are accustomed to using or prescribing the Dead Bug and who find that performance of the exercise is limited by premature hip flexor fatigue can use the KB pullover instead. Lastly, because the lats are lengthened during the exercise, and we are challenged not to over-engage the erectors, the KB Pullover can be a helpful tool for correcting an anterior pelvic tilt.

Cueing the individual to not overly flatten the low back into the floor, we can encourage the maintenance of a completely neutral spine (a natural Lords) in challenging positions. With time and practice, this can engrain the neurological “awareness” required to maintain relative stiffness in the abdominal during general movement throughout the day.

When performed properly, it can be used as an effective regression that gives a large amount of feedback to the user while accomplishing a few things that will help to better groove overhead movement and core stability. Because the rectus, Iliads and sons so often pick up slack for the abdominal, the KB Pullover is a great alternative to Dead Bugs or any core exercise involving long-lever hip flexion.

Those individuals who are accustomed to using or prescribing the Dead Bug and who find that performance of the exercise is limited by premature hip flexor fatigue can use the KB pullover instead. With apologies to CrossFit, the Marines, and even NASA, there are some exercises that are just plain dumb.

You should be able to pass these tests before you hit the bench, squat, do direct arm work, or add more ab exercises. How to easily wipe out the possible negative side effects of testosterone replacement therapy with one simple adjustment.

kettlebell pullover
(Source: www.youtube.com)

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Build stronger glutes, a bigger dead lift, and a better-looking bum with this exercise. Training one body part per day is outdated, and full-body workouts don't always cut it.

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kettlebell bench pullover flat workout exercise
(Source: www.youtube.com)

If you could only choose one type of loading method for pullovers, kettle bells would be the winner. Contrast that with pullover performed with free weights that provide tension predominantly in the fully stretched position with little tension throughout the other portions of the movement.

The decline position produces the largest range of motion of any pullover variation. It also provides more constant tension, similar to how a cable or machine would.

Level 6 Valued Member Team Leader Certified Instructor I have one of my virtual coaching students doing them now, largely because of limited access to equipment given the circumstances we are all in.

They are definitely not a “primary lift” so as long as they're treated as an accessory that should be fine. FWIW I think most people feel these more in the lats + triceps than pecs, although that could be a difference in how the KB is gripped for the movement compared to how one would grip a DB for it.

I like them as part of Jon En gum's Untying The Four Knots program. The bell fits nicely against the inside of the forearms and your hands stay flat against the deck.

kettlebell pullover
(Source: www.youtube.com)

I have one of my virtual coaching students doing them now, largely because of limited access to equipment given the circumstances we are all in. They are definitely not a “primary lift” so as long as they're treated as an accessory that should be fine.

FWIW I think most people feel these more in the lats + triceps than pecs, although that could be a difference in how the KB is gripped for the movement compared to how one would grip a DB for it. I have one of my virtual coaching students doing them now, largely because of limited access to equipment given the circumstances we are all in.

They are definitely not a “primary lift” so as long as they're treated as an accessory that should be fine. FWIW I think most people feel these more in the lats + triceps than pecs, although that could be a difference in how the KB is gripped for the movement compared to how one would grip a DB for it.

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Sources
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2 www.johnnyfit.com - https://www.johnnyfit.com/kettlebells/kettlebells-when-to-get-a-heavier-kettlebell.html/
3 www.kettlebellsusa.com - https://www.kettlebellsusa.com/pages/what-size-kettlebell-should-i-buy
4 www.mensjournal.com - https://www.mensjournal.com/health-fitness/how-to-choose-the-right-kettlebell-weight-w447908/
5 www.simplefitnesshub.com - https://www.simplefitnesshub.com/what-weight-kettlebell-should-i-buy/
6 www.self.com - https://www.self.com/story/kettlebell-training-mistakes-most-women-make
7 genmay.com - https://genmay.com/kettlebell-training-how-heavy-is-too-heavy-t811228.html
8 www.strongfirst.com - https://www.strongfirst.com/community/threads/how-heavy-a-kettlebell-to-build-muscle.14714/