Core · Kettlebell
Kettlebell Pullover Dead Bug
How to do the kettlebell pullover dead bug, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Lie on your back holding a kettlebell with both hands, arms extended over your chest, and bring your hips and knees to 90 degrees so your shins are parallel to the floor. Press your lower back flat into the ground and brace your core. Lower the kettlebell overhead in an arc while keeping your ribs down, then pull it back over your chest, maintaining a rock-solid midsection the whole time.
- 1Feel deep abdominal bracing keeping your lower back pinned to the floor
- 2Feel your lats engage as you arc the kettlebell overhead
- 3Move the bell slowly while your torso stays perfectly still
Common mistakes
- Don't let your lower back arch off the floor as the bell goes overhead
- Avoid flaring your ribs; keep them pulled down and braced
- Don't let your legs drift out of the 90-degree position
Muscles worked
The kettlebell pullover dead bug mainly works the lower abs, upper abs, and obliques, with the lats, forearms, and hip flexors assisting.
- Lower AbsPrimary
- Upper AbsPrimary
- ObliquesPrimary
- LatsSupport
- ForearmsSupport
- Hip FlexorsSupport
- TricepsMinor
- Mid ChestMinor
- QuadsMinor
- Front DeltsMinor
Kovo programs the kettlebell pullover dead bug for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.