Videos
Instructions
- Lie flat on a musculation bench with feet firmly on the ground.
- Hold a kettlebell with both hands above your chest.
- Attach a resistance band for additional tension and secure it safely.
- Lower the kettlebell slowly backward over your head in an arc motion.
- Bring the kettlebell back above your chest by engaging chest and lats.
- Repeat for the desired number of reps.
Technical Tips
- Keep a slight bend in the elbows to protect the joints.
- Control the motion at all times to avoid jerking.
- Do not let the kettlebell drop too far behind the head.
- Maintain a tight core for stability.
Breathing Tips
- Inhale deeply as you lower the kettlebell behind your head.
- Exhale fully as you bring the kettlebell back above your chest.
Medical restrictions
- Avoid if you have shoulder impingement or rotator cuff injuries.
- Not recommended for individuals with lower back pain.
- Caution for people with limited shoulder mobility.
Description
The Kettlebell Banded Pull Over is a dynamic strength training exercise that combines free weight resistance with elastic band tension for an enhanced training effect. This movement is performed lying on a musculation bench while holding a kettlebell and securing a resistance band to increase progressive tension throughout the range of motion. The exercise is designed to improve upper body strength and coordination, making it highly effective for athletes, fitness enthusiasts, and individuals seeking to add variety to their training routine. By incorporating both a kettlebell and resistance band, the exercise ensures constant tension that challenges the muscles in both the eccentric and concentric phases of the lift. This added resistance makes the pullover more effective than the traditional variation, particularly in engaging the chest and back muscles simultaneously. In addition to building strength, the Kettlebell Banded Pull Over enhances stability, posture, and shoulder control, which are essential for overall performance in pressing and pulling movements. It also encourages controlled breathing and proper technique, helping to reduce injury risks when executed correctly. Whether your goal is muscle hypertrophy, functional strength, or improved athletic performance, this exercise provides a well-rounded training stimulus that supports upper body development. For best results, it should be included as part of a balanced strength training program and performed with controlled tempo and proper form.
What muscles does the Kettlebell Banded Pull Over work?
The Kettlebell Banded Pull Over primarily targets the chest and back muscles while also engaging the lats, triceps, front deltoids, and serratus anterior for stability.
Is the Kettlebell Banded Pull Over good for building strength?
Yes, the Kettlebell Banded Pull Over is excellent for building upper body strength because it combines free weight resistance with elastic band tension, ensuring continuous muscle activation.
Can beginners do the Kettlebell Banded Pull Over?
This exercise is recommended for intermediate lifters. Beginners should first master the traditional dumbbell or kettlebell pullover before adding band resistance.
How should I breathe during the Kettlebell Banded Pull Over?
Inhale as you lower the kettlebell behind your head and exhale as you bring it back above your chest. This supports stability and maximizes power.
What equipment do I need for the Kettlebell Banded Pull Over?
You need a kettlebell, a resistance band, and a musculation bench to perform this exercise safely and effectively.