Kettlebell Pullover 3 Month Position

Muscles worked

Setup

1. Lie on your back holding a kettlebell by the horns directly over your chest with arms extended.
2. Lift your legs into the '3-month position': hips and knees flexed at 90 degrees, with knees slightly wider than your feet.
3. Tuck your chin and press your entire spine, especially the lower back, firmly into the floor.
4. Inhale into your abdomen to create intra-abdominal pressure and lock your ribcage down.

How to do it

1. Inhale as you slowly lower the kettlebell behind your head in a controlled arc, keeping a slight bend in the elbows.
2. Stop the movement once the kettlebell is just above the floor or at the point where you feel your lower back wanting to lift.
3. Exhale forcefully and pull the kettlebell back to the starting position over your chest using your lats and chest.
4. Maintain a slow, controlled tempo (3 seconds down, 1 second up) while keeping the legs perfectly still.

Form checklist

• Keep the lower back glued to the floor throughout the entire movement.
• Do not let the ribcage flare upward as the weight moves overhead.
• Ensure the knees stay at a 90-degree angle; don't let the feet drop toward the glutes.
• Keep the elbows pointed forward, not flared out to the sides.

Pro tips

• Focus on 'reaching' the kettlebell away from your body to maximize serratus anterior activation and lat stretch.
• Initiate the return pull by thinking about driving your armpits down toward your hips.
• Maintain a 'long neck' by keeping your shoulders away from your ears as the weight goes back.

Make it harder

• Slowly extend your legs further away from your torso to increase the lever arm and core demand.
• Add a 2-second isometric hold at the bottom of the movement where the tension on the core is highest.

Frequently asked

What muscles does the kettlebell pullover 3 month position work?

The kettlebell pullover 3 month position primarily targets the lats and pectorals, and also works the abs, deltoids, erector spinae, obliques, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the kettlebell pullover 3 month position?

The kettlebell pullover 3 month position uses kettlebell.

Is the kettlebell pullover 3 month position good for beginners?

The kettlebell pullover 3 month position is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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