Floor Kettlebell Pullover
Floor Kettlebell Pullover trains 4 of the 18 muscle groups Full Coverage tracks: Lats 70%, Chest 45%, Triceps 35%, Abs 20%.
How to do it
- Lie on your back on the floor, knees bent and feet flat, holding a kettlebell by the handle in both hands over your chest.
- Bend your elbows slightly and keep that angle fixed for the whole set.
- Lower the bell back over your head in an arc until your upper arms touch the floor.
- Pull it back over your chest along the same arc.
- The floor stops the movement early on purpose. Keep your lower back flat against it instead of arching to reach further.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
How it compares
Compared with the Barbell Pullover, it loads Abs 5 points lower, Lats 5 points lower, Triceps 5 points lower. It needs Kettlebells where the other uses Barbell + Bench. Compared with the One-Arm Kettlebell Row, it loads Mid-back / traps 90 points lower, Rear delts 55 points lower, Chest 45 points higher.
Other ways to train this
Other exercises for the Lats
-
One-Arm Kettlebell Row
45%
-
Two-Arm Kettlebell Row
40%
-
Chest-Supported Kettlebell Row
35%
-
Turkish Get-Up
20%
Related guides
Exercise illustrations and data by RepDB (repdb.co), used under licence.
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