Pull Over (Kettlebell)

A pulling movement performed while lying across a bench, where you pull a kettlebell from a low position over your body to engage the chest and lats.

Instructions

1. Lie perpendicular across a flat bench with your upper back and head supported, feet firmly on the ground.
2. Hold one kettlebell with both hands by the horns, with your arms extended above your chest.
3. In a controlled motion, lower the kettlebell in an arc over your head and beyond the bench, feeling a stretch in your chest.
4. The kettlebell should travel in a smooth arc rather than straight down.
5. Maintain a slight bend in your elbows throughout the movement to reduce stress on the joint.
6. Pull the kettlebell back over your body using your chest and lats, returning to the starting position.
7. Keep your hips in contact with the bench throughout the movement.
8. Complete all repetitions in a controlled manner without momentum.

Tips

• Keep a slight bend in your elbows to protect your shoulder joints during the movement.
• Lower the kettlebell under control; do not allow gravity to dictate the pace.
• Feel the stretch in your chest and lats at the bottom of the movement, but do not overextend your range.
• Maintain connection between your upper back and the bench to keep your chest engaged.
• Start with a lighter kettlebell to master the arc and range of motion.
• This movement is effective for chest expansion and improving shoulder mobility.
• Do not hyperextend your lumbar spine; keep your core engaged throughout.