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Kettlebell Pullover (3-Month Position)

Step by step instructions, muscle activation and variants for the Kettlebell Pullover (3-Month Position).

MediumMiddle back

About this exercise

The kettlebell pullover in the 3-month position is performed lying on your back in a developmental hollow-body posture — knees and hips at 90 degrees, lower back pressed into the floor — which maximises core stability demands while training the lats through a long overhead arc. This position eliminates lumbar compensation common in floor or bench pullovers.

How to Perform

  • Lie on your back and bring your hips and knees to 90 degrees (tabletop / 3-month position), lower back firmly pressed into the floor
  • Hold one kettlebell by the horns with both hands and extend your arms toward the ceiling
  • Brace your core and maintain the 3-month position throughout the entire set
  • Slowly lower the kettlebell overhead toward the floor, keeping a slight bend in the elbows
  • Stop before your lower back lifts off the floor and reverse the movement
  • Pull the kettlebell back to the starting position above your chest, leading with the elbows
  • Control the descent — do not let momentum drive the movement

Muscle Activation

Primary
Middle back
Secondary
TricepsRear shouldersMiddle chest

About the Kettlebell Pullover (3-Month Position)

The Kettlebell Pullover (3-Month Position) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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