The Kettlebell Pull Over

The Kettlebell Pull over:

Today’s blog and video is going to focus on a lesson on “the pullover.” This exercise is excellent for developing shoulder mobility as well as basic core strength. The pullover is performed laying on your back and can be done with either a single weight held in one hand two separate weights or open-chain. The pullover is not a kettlebell specific exercise but can be performed with barbells and dumbbells as well. This exercise will lengthen your lats, intercostals and triceps and may cause you to feel sore from this lengthening. You will also quickly notice that the pullover is very demanding on your abdomen. Make sure to bend your knees and flatten your feet to prevent your back from arching as the weight moves behind you. To reap the full benefit of this exercise it’s important to brace deeply in your abdomen as you perform each rep.

The Supine Pull over

1) Lay down on your back, knees bent and feet flat on the ground with the intended weight by your shoulder. Press the weight above your chest to straight arms at the elbow, make sure your wrist isn’t folded backward.

2) Pull your shoulders down and back - make sure you aren’t shrugging or protracting your shoulders.

3) Inhale, brace with your abdomen, and slowly control the weight to just above the ground. If you are laying on a bench (raised off the ground) you may take the bell as far back as the overhead position.

Note: if you can’t perform this phase without arching your back, you should regress to more basic core stabilization exercises before attempting this lift again.

4) Lift the weight back up to it’s starting position using your lats, keeping your shoulders down and back. Exhale.

This exercise will increase your ability to lift weight overhead. When performed with dumbbells (or even cables) the pullover can be done alternating arms for added challenge. As I mentioned, your lats, triceps and abs will be sore from this exercise. The pullover can be performed with light weight to warm up for overhead training or with heavier weight to build excellent strength in this range of motion. This exercise works well in combination with any of the three primary kettlebell lifts as it is unlikely to fatigue the muscles used in those lifts. This exercise is different, fun and is bound to make you feel like you worked out. We will be utilizing this exercise in our Kettlebell Abs workout video coming out Friday.

Have fun and thank you for practicing with me today!

Peter Hirsh