# Kettlebell Glute Bridge Pullover

A two-hand kettlebell pullover done while holding a glute bridge on the floor. Straight arms move the kettlebell from over your chest to behind your head and back, training the lats while the glutes keep your hips raised.

- Intermediate · Compound
- Equipment: Kettlebell
- HD video: https://media.seto.fit/exercises/kettlebell-decline-skull-crusher/video/male.mp4
- HTML: https://seto.fit/exercises/kettlebell-glute-bridge-pullover/

## Muscles worked

- Lats: 8/10
- Glutes: 7/10
- Teres major: 5/10
- Hamstrings: 5/10
- Abs: 5/10
- Triceps: 4/10
- Lower back: 3/10

## How to do the Kettlebell Glute Bridge Pullover

1. Raise your hips into a bridge and hold them there.
2. With straight arms, lower the kettlebell in an arc behind your head.
3. Pull it back over your chest, keeping your hips raised.

### Full technique — 6 steps

1. Lie on your back with knees bent and feet flat, holding one kettlebell by the bell with both hands.
2. Push through your heels and raise your hips until your body forms a straight line from shoulders to knees.
3. Hold the kettlebell directly over your chest with your arms straight.
4. Tighten your stomach and keep your ribs in line with your pelvis.
5. Keeping your arms straight, lower the kettlebell in an arc behind your head until you feel a stretch in your lats.
6. Pull the kettlebell back over your chest with straight arms while your hips stay raised.

## Common mistakes

- Hips sagging during the set
- Bending the elbows during the pullover
- Letting ribs flare hard
- Overarching the lower back
- Dropping too deep without control

## Form cues

- Arms stay long
- Keep hips raised
- Squeeze glutes hard
- Keep ribs down overhead
- Let lats stretch overhead

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth**: 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Endurance**: 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Stability Ball Dumbbell Pullover with Hip Extension](https://seto.fit/exercises/stability-ball-dumbbell-pullover-with-hip-extension/)
- **Machine**: [Ski Erg Reverse Lunge Pull](https://seto.fit/exercises/ski-erg-reverse-lunge-pull/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Plate Glute Bridge Pullover](https://seto.fit/exercises/plate-glute-bridge-pullover/) — Intermediate
- **This exercise: Kettlebell Glute Bridge Pullover — Intermediate**

## Quick answers

### What muscles does the Kettlebell Glute Bridge Pullover work?

Primary: Lats 8/10, Glutes 7/10. Also works: Teres major 5/10, Hamstrings 5/10, Abs 5/10, Triceps 4/10.

### How many sets and reps of the Kettlebell Glute Bridge Pullover?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Kettlebell Glute Bridge Pullover?

Dumbbells: Stability Ball Dumbbell Pullover with Hip Extension. Machine: Ski Erg Reverse Lunge Pull.

### What is an easier version of the Kettlebell Glute Bridge Pullover?

Plate Glute Bridge Pullover (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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