Kettlebell Pullover Dead Bug

Kettlebell Pullover Dead Bug

Positioning:

1. Starting Position: Lie flat on your back on a comfortable mat.
2. Leg Position: Raise your legs so your thighs are perpendicular to the floor and your knees are bent at a 90-degree angle. Your shins should be parallel to the floor.
3. Arm Position: Hold the kettlebell with both hands above your chest, your arms extended straight up towards the ceiling. Your palms should face each other or the ceiling.

Movement Instructions:

1. Lower the Kettlebell: Slowly lower the kettlebell behind your head while keeping your arms straight. Ensure that you engage your core to avoid arching your back.
2. Leg Movement: As you lower the kettlebell, simultaneously extend your right leg straight out to the floor, keeping it a few inches off the ground.
3. Return to Starting Position: Return both the kettlebell and your right leg back to the starting position simultaneously. Your arms should go back above your chest and your right knee should return to the bent position.
4. Repeat on Other Side: Now repeat the movement on the left side by lowering the kettlebell while extending your left leg.
5. Continue Alternating: Continue to alternate between each side, performing the exercise in a controlled manner.

Tips:

- Keep your core tightly engaged throughout the exercise.
- Breathe out as you lower the kettlebell and extend your leg, and breathe in as you return to the starting position.
- Start with a lighter weight to master the form before progressing to heavier weights.
- Maintain a neutral spine to avoid strain on your lower back.