Kettlebell Pullover on Stability Ball - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Kettlebell Pullover on Stability Ball

Step by step instructions, muscle activation and variants for the Kettlebell Pullover on Stability Ball.

MediumUpper chestMiddle back

About this exercise

The kettlebell pullover on a stability ball is a compound exercise that stretches and strengthens both the chest and lats simultaneously while the ball challenges core stability. Lying with your upper back supported on the ball, you lower the kettlebell in an arc behind your head and pull it back overhead, creating a wide range of motion through the shoulder joint.

How to Perform

  • Place your upper back across a stability ball with feet flat on the floor and hips raised
  • Hold a kettlebell with both hands, gripping the sides of the handle, arms extended above your chest
  • Keeping a slight bend in your elbows, slowly lower the kettlebell in an arc behind your head
  • Lower until you feel a deep stretch across your chest and lats, or until your arms are roughly parallel to the floor
  • Pull the kettlebell back up in the same arc to the starting position above your chest
  • Keep your hips raised and core braced throughout the movement
  • Complete all reps, then carefully sit up off the ball

Muscle Activation

Primary
Upper chestMiddle back
Secondary
TricepsCore

Common Mistakes

Common mistakes content is coming soon.

About the Kettlebell Pullover on Stability Ball

The Kettlebell Pullover on Stability Ball 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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