Kettlebell Pullover Dead Bug Exercise Guide
Exercise Profile
- Target
- Rectus Abdominis
- Equipment
- Kettlebell
- Body Part
- Waist
- Primary Muscle
- Rectus Abdominis
- Secondary Muscles
- Latissimus Dorsi, Obliques
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.5
- Alternate Names
- Kettlebell Dead Bug Pullover
How to: Kettlebell Pullover Dead Bug
- Lie on your back with your arms extended above your head holding a kettlebell.
- Lift your legs to a tabletop position with knees bent at 90 degrees.
- Engage your core and slowly lower one arm and the opposite leg towards the floor.
- Return to the starting position and repeat on the other side.
Common Mistakes
- Letting the lower back arch off the floor.
- Moving too fast without control.
- Pulling on the neck with the arms.
Modifications
- Perform without the kettlebell to reduce difficulty.
- Use a lighter kettlebell to manage resistance.
Tips
- Keep your lower back pressed into the floor throughout the movement.
- Focus on slow and controlled movements to engage the core effectively.
- Maintain a neutral neck position to avoid strain.
Kettlebell Pullover Dead Bug Alternatives
Tags
core
kettlebell
strength
waist
abdominal
intermediate