Kettlebell Pullover 3-Month Position

1. Lie flat on your back on the floor with your knees bent and feet flat on the floor.

2. Elevate your knees and hips so that your lower legs are parallel to the floor, resembling the "3-month supine" position of an infant. Your thighs should be perpendicular to the floor.

3. Hold a kettlebell with both hands directly over your chest, gripping the handle with palms facing each other.

4. Brace your core and keep your lower back in contact with the floor.

5. Slowly lower the kettlebell over and beyond your head, keeping your arms slightly bent.

6. Lower the kettlebell until your upper arms are in line with your torso, and you feel a good stretch through the lats and chest.

7. Lift the kettlebell back to the starting position over your chest by contracting your lats and chest muscles.

8. Repeat for the desired number of repetitions, ensuring you maintain the "3-month position" and do not let your lower back arch off the ground.

Select an appropriate weight that allows you to perform this exercise with proper form and control. Secondary focus is on maintaining core stability throughout the movement.

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