Kettlebell Pullover On Stability Ball

Muscles worked

Setup

1. Sit on the stability ball with a kettlebell resting in your lap.
2. Walk your feet forward until your upper back and shoulders are centered on the ball, with your knees bent at 90 degrees.
3. Lift your hips into a bridge position so your torso is parallel to the floor.
4. Hold the kettlebell by the horns directly over your chest with your arms extended and a slight bend in the elbows.

How to do it

1. Inhale and slowly lower the kettlebell behind your head in a controlled arc, maintaining the slight bend in your elbows.
2. Lower the weight until your upper arms are roughly in line with your ears or you feel a deep stretch in your lats.
3. Exhale and pull the kettlebell back to the starting position over your chest by engaging your lats and pectorals.
4. Maintain a slow, controlled tempo (3 seconds down, 1 second up) to ensure stability on the ball.

Form checklist

• Keep your hips elevated and glutes squeezed to maintain a flat bridge.
• Avoid arching your lower back as the weight moves behind your head.
• Keep your elbows at a fixed angle; do not turn this into a tricep extension.
• Ensure your feet remain flat on the floor for maximum stability.

Pro tips

• Think about 'driving your elbows' toward your hips to maximize lat recruitment during the pulling phase.
• Squeeze the kettlebell horns inward to increase pectoral activation and shoulder stability.

Make it harder

• Narrow your stance by bringing your feet together to significantly increase the demand on your obliques and core.
• Add a 2-second pause at the bottom of the movement to challenge the lats in the fully stretched position.

Frequently asked

What muscles does the kettlebell pullover on stability ball work?

The kettlebell pullover on stability ball primarily targets the lats and pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the kettlebell pullover on stability ball?

The kettlebell pullover on stability ball uses kettlebell.

Is the kettlebell pullover on stability ball good for beginners?

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

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