Kettlebell Pullover 3-Month Position
Strengthen your core & upper body with the Kettlebell Pullover in the "3-Month" position! Improve stability & flexibility.
The Kettlebell Pullover 3-Month Position is a compound exercise that mainly works the back and chest, with help from the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Kettlebell Pullover 3-Month Position Muscles Worked
Primary
Lats (latissimus dorsi); Upper Chest (pectoralis major, clavicular head)
Secondary
Deep Core (transverse abdominis); Obliques
Kettlebell Pullover 3-Month Position Variations and Alternatives
How to do the Kettlebell Pullover 3-Month Position
Lie flat on your back on the floor with your knees bent and feet flat on the floor.
Elevate your knees and hips so that your lower legs are parallel to the floor, resembling the "3-month supine" position of an infant. Your thighs should be perpendicular to the floor.
Hold a kettlebell with both hands directly over your chest, gripping the handle with palms facing each other.
Brace your core and keep your lower back in contact with the floor.
Slowly lower the kettlebell over and beyond your head, keeping your arms slightly bent.
Lower the kettlebell until your upper arms are in line with your torso, and you feel a good stretch through the lats and chest.
Lift the kettlebell back to the starting position over your chest by contracting your lats and chest muscles.
Repeat for the desired number of repetitions, ensuring you maintain the "3-month position" and do not let your lower back arch off the ground.
Select an appropriate weight that allows you to perform this exercise with proper form and control. Secondary focus is on maintaining core stability throughout the movement.
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Kettlebell Pullover 3-Month Position FAQs
What muscles does the Kettlebell Pullover 3-Month Position work?
The Kettlebell Pullover 3-Month Position mainly works the back and chest, with help from the core. The main muscles are the latissimus dorsi and pectoralis major.
What equipment do you need for the Kettlebell Pullover 3-Month Position?
None. The Kettlebell Pullover 3-Month Position is a bodyweight exercise, so you can do it anywhere.
Is the Kettlebell Pullover 3-Month Position a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kettlebell Pullover 3-Month Position go on?
It belongs on pull day in a push/pull/legs routine.
What are some Kettlebell Pullover 3-Month Position variations and alternatives?
Similar exercises include the Bottle-Weight Pullover, Kettlebell Pullover Dead Bug, Stability-Ball Kettlebell Pullover and Kettlebell Incline Pullover.
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