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Exercise Benefits With Proper Form & Technique

Floor Pullover With Kettlebell

(4.50)
through 6 votes
Human
muscles:Pectoralis MajorMuscle, Serratus AnteriorMuscle
synergists:TricepsMuscle, Latissimus DorsiMuscle, Teres MusclesMuscle, DeltoidsMuscle
required:Dumbbell, Kettlebell
optional:Bench
fitness level:Normal
exercise type:Strength
Variations available (4)
Starting PositionExecution

Starting Position

  • lay on the ground
  • encompass the kettlebell at its horns
  • if you use a dumbbell, encompass it at the ends, too
  • if you hold it vertically, it may touch the ground during the execution
  • head and back rest on the ground
  • you can bend the legs and put the feet on the ground or let them hover across the floor
  • hold the weight above your head with almost fully stretched arms

Correct Execution

  • lower the weight behind your head, until it is shortly above the ground
  • hold the tension for a moment
  • when lowering it, avoid a hollow-back
  • bring the weight back up
  • the arms are always slightly bent to keep strain from the joints
  • the rest of your body does not move
  • do several reps for an effective chest workout