Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredKettle Bells
  • MechanicsIsolation
  • Force TypeIsometric
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Abs Muscle Anatomy Diagram

3 Month Position Kettlebell Pullover Overview

The 3 month position kettlebell pullover is an exercise used to strengthen the muscles of the abs. The exercise stems from the plank exercise family tree.

The 3 month position kettlebell pullover works as an anti-extension abdominal exercise in which you must keep the spine stable and your slowly lower the kettlebell overhead.

3 Month Position Kettlebell Pullover Instructions

  1. Setup in a supine position with your legs in a 90/90 position (90 degree bend at the hips and knees) and your arms reaching towards the ceiling while holding a kettlebell by the horns.
  2. While keeping the hips flexed, lower the kettlebell overhead as you exhale.
  3. Return back to the starting position and repeat for the desired number of total repetitions.

3 Month Position Kettlebell Pullover Tips

  1. Do not hold your breath, you shouldn’t be using respiration to compensate for a lack of stability. Learn how to move while maintaining position without having to rely upon your breath.
  2. Move slowly but methodically. The goal is control within space, not simply completion of repetitions.
  3. Ensure that you exhale as the arms move overhead. The goal is to keep the ribs down and prevent the lower back from hyperextending.
  4. Similar to ab wheel rollouts, you may not have full range of motion initially but work with what you’ve got, then slowly increase over time.