Exercise guide
Kettlebell Pullover Dead Bug
- Intermediate
- Compound
- Rep-based
- Waist
This compound core exercise combines a lat pullover with a dead bug to challenge anterior core stability while integrating the upper body. It effectively targets the abs and obliques to maintain a neutral spine while the lats and pectorals manage the overhead load.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back holding a kettlebell by the horns directly over your chest with arms extended.
- Raise your legs into a tabletop position with knees and hips bent at 90 degrees.
- Press your lower back firmly into the floor, eliminating any space between your spine and the mat.
How to do it
- Inhale and slowly lower the kettlebell behind your head while simultaneously extending one leg straight out until it is hovering just above the floor.
- Maintain a slight bend in the elbows and ensure your lower back remains pinned to the ground throughout the descent.
- Exhale and forcefully contract your abs and lats to pull the kettlebell and your leg back to the starting tabletop position.
- Repeat the movement, alternating the extending leg with each repetition while maintaining a controlled 2-1-2 tempo.
Form checklist
- Keep the lower back glued to the floor; if it arches, reduce the range of motion.
- Maintain a consistent slight bend in the elbows to protect the joints.
- Ensure the non-moving leg stays perfectly still in the tabletop position.
- Move the arms and leg at the same speed so they reach the bottom and top simultaneously.
Pro tips
- Think about 'knitting' your ribs down toward your hip bones to maximize abdominal recruitment and prevent rib flare.
- Engage your lats by imagining you are trying to bend the kettlebell horns inward as you pull the weight back over your chest.
Make it harder
- Slow the eccentric (lowering) phase to 4 seconds to increase time under tension.
- Perform the movement with both legs extending simultaneously while lowering the kettlebell.
Frequently asked
- What muscles does the kettlebell pullover dead bug work?
- The kettlebell pullover dead bug primarily targets the abs, lats, obliques, and pectorals, and also works the erector spinae as secondary muscles.
- What equipment do you need for the kettlebell pullover dead bug?
- The kettlebell pullover dead bug uses kettlebell.
- Is the kettlebell pullover dead bug good for beginners?
- The kettlebell pullover dead bug is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
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- Front Plank With Arm And Leg LiftIntermediate · abs, lats, obliques, and pectorals
- Full PlancheAdvanced · abs, lats, obliques, pectorals, and triceps