Kettlebell Glute Bridge Pullover — how to, muscles worked, alternatives

How to do the Kettlebell Glute Bridge Pullover

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

Full technique — 6 steps

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

Substitutes by equipment

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

Dumbbells

Stability Ball Dumbbell Pullover with Hip Extension Same level

Machine

Ski Erg Reverse Lunge Pull Same level

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 Intermediate
This exercise Kettlebell Glute Bridge Pullover Intermediate

Too hard for now? Start with the Plate Glute Bridge Pullover.

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.