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Kettlebell Pullover Dead Bug

Step by step instructions, muscle activation and variants for the Kettlebell Pullover Dead Bug.

MediumAbsCore

About this exercise

The Kettlebell Pullover Dead Bug combines core anti-extension stability with a lat-engaging overhead pullover. Lying on your back with the kettlebell held above your chest, you extend opposite arm and leg while simultaneously lowering the weight toward the floor, then return both to the start — demanding full-body tension throughout.

How to Perform

  • Lie on your back with knees bent at 90° and feet off the floor, holding a kettlebell with both hands directly above your chest
  • Brace your core and press your lower back firmly into the floor
  • Inhale and simultaneously extend your right leg toward the floor while lowering the kettlebell overhead in an arc
  • Keep your lower back flat and avoid letting it arch off the floor
  • Exhale and return the kettlebell and leg to the starting position
  • Repeat on the same side for the prescribed reps, then switch legs, or alternate sides each rep

Muscle Activation

Primary
AbsCore
Secondary
TricepsMiddle chestMiddle back

About the Kettlebell Pullover Dead Bug

The Kettlebell Pullover Dead Bug 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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