Kettlebell Pullover Dead Bug

Kettlebell Pullover Dead Bug: So führst du sie aus

1. 1Lie flat on your back with your knees bent and feet flat on the floor, pressing your lower back firmly into the mat.
2. 2Hold a single kettlebell by the horns with both hands and press it directly above your chest, arms nearly straight.
3. 3Brace your core and raise both legs to a 90-degree tabletop position, shins parallel to the floor.
4. 4Inhale and slowly lower the kettlebell overhead toward the floor while simultaneously extending your right leg out straight, keeping it a few inches above the ground.
5. 5Stop the movement before your lower back lifts off the mat — that is your range of motion limit.
6. 6Exhale and reverse the motion, returning the kettlebell above your chest and drawing your right knee back to tabletop.
7. 7Repeat on the opposite side, extending the left leg while lowering the kettlebell overhead.
8. 8Continue alternating legs for the prescribed number of repetitions, maintaining constant lower-back contact with the mat.

Technik-Tipps

• Keep your lower back pressed into the floor throughout the entire movement — any arch means you have gone too far or the load is too heavy.
• Move the kettlebell and the opposite leg simultaneously at the same controlled tempo to maximise the anti-rotation demand on your core.
• Use a light to moderate kettlebell until you can complete every rep without losing lumbar contact; the dead-bug pattern is difficult enough without excessive load.
• Breathe out forcefully as you return to the start position to aid deep core engagement and reset tension for the next rep.

Häufige Fehler

• Allowing the lower back to arch off the floor: this shifts stress away from the core and onto the lumbar spine, increasing injury risk.
• Rushing through the leg extension: fast, uncontrolled movement reduces the anti-extension challenge and makes it easier to compensate with hip flexors instead of the waist muscles.
• Using a kettlebell that is too heavy: excessive load forces premature lower-back lift, breaking the fundamental safety rule of the exercise.
• Holding the breath: breath-holding spikes intra-abdominal pressure unevenly and makes it harder to maintain a neutral spine during the overhead reach.

Häufig gestellte Fragen