Kettlebell Pullover Exercises

Kettlebell pullovers are an exceptional lift for developing latissimus dorsi strength in your back while requiring your shoulder muscles to dynamically stabilize. Kettlebells are round weights connected to a circular handle that allow for multi-dimensional movements. These movements require your muscles to stabilize as the kettlebell is being moved leading to an effective functional workout that translates into everyday activities. There are several different ways you can perform the kettlebell pullover exercise, and each variation provides its own unique benefit.

Single-arm Pullover

To perform the single arm kettlebell pullover, grab a kettlebell with an overhand grip with one hand and lie with your back flat on an exercise bench. Raise the hand and arm holding the kettlebell in the air so that your arm is perpendicular to the floor. Now, with a slight bend in your elbow, lower your arm toward the floor by rotating your arm counter-clockwise. Continue rotating until your arm forms a straight line with the rest of your body. From this position, contract the lats muscles in your back and pull the weight back upward by rotating your arm in a clockwise fashion. After your arm reaches the perpendicular position, repeat. Once you have completed your target number with one arm, switch the kettlebell to your other hand and repeat the same move on the other side. The benefit of using the single-arm pullover over the other variations is that it requires one arm to learn how to dynamically stabilize under increasingly fatigued conditions as the exercise progresses.

Double-arm Pullover

The double-arm pullover is similar to the single-arm pullover; however, the biggest difference is that you will grab a kettlebell with an overhand grip so that both of your hands are holding onto the kettlebell handle. You will need to use heavier weight than what you would use for a single-arm pullover. Place your back flat on the bench and perform the counterclockwise and clockwise rotation of your shoulders to work your lats muscles. This variation is beneficial because it teaches coordination between the muscles on the left and right side of your body while improving your maximal pullover strength.

Alternating-arm Pullover

The final variation of the pullover exercise is the alternating-arm pullover. This exercise requires you to have access to two kettlebells of the same weight. You will be able to use more weight than what you would use for a single-arm pullover but less than for a double-arm pullover. Grab one kettlebell in each hand with an overhand grip and lie with your back flat on the bench. Raise both arms up so that they are perpendicular to the floor. Rotate your right arm counterclockwise so that it is parallel to the floor. Now, raise your right arm back to the perpendicular position. Hold your right arm in the perpendicular position and rotate your left arm to the parallel position. After your left arm rotates to the parallel position, bring it back up to the perpendicular position. Repeat alternating the pullovers from your right to left arm until you are finished training the muscles. The biggest benefit of using the alternating-arm pullover is that you develop maximal single arm strength under a more stabilization challenging environment than the double-arm pullover.

Considerations

Because each of the pullovers has its own benefit, the use of all three can be beneficial in improving your overall pullover and back strength. Variation in workouts is crucial in preventing a plateau of strength gains in training, according to the National Strength and Conditioning Association; however, you will still need to perform more of the particular type that suits your own personal goals. For instance, if you are looking for single arm shoulder strength and stabilization under a fatigued condition, something that pitchers in baseball require, then a majority of your training should be with the single-arm pullover.