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Kettlebell Up & Over Exercise

Kettlebell Exercise: Up & Over

May 29, 2014
Updated May 15, 2016


The Kettlebell Up & Over exercise is an excellent core strength builder that also hits your arms and back at the same time. The movement combines several other kettlebell exercises into one fluid drill, including the Kettlebell Pull Over, Kettlebell Overhead Sit Up, and aspects of a Sitting Kettlebell 2-Hand Curl.

Exercise Steps

Step 1: Start in a lying position with your knees bent, roll over and pick up the kettlebell with both hands, holding it by the “ball” of the kettlebell. Extend the kettlebell behind your head while keeping your elbows in and straighten your arms.

Step 2: Tap the kettlebell on the ground behind you before raising the kettlebell off the ground while keeping your arms straight. As soon as the kettlebell is directly above your chest, perform a 2-Hand Kettlebell Sit Up.

Step 3: Once you reach a sitting position with the kettlebell directly above your head, slowly lower it between your knees while keeping your arms as straight as possible. Tap the ground between your legs before raising the kettlebell back up and reversing the motion until you end up with the kettlebell behind your head.

Tips & Safety: You can also choose to perform additional exercises with this movement, such as a kettlebell curl from the sitting position or a Skull Crusher when you pick up the kettlebell from behind your head.

Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.
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