After you chisel out your abs and core with the bottom-up pull over, discover more physique ripping exercises on my Kettlebell Moves page!
There’s nothing like hitting the core and midsection when you’re already tired and fatigued. Get in there and work deep into your abdominals with an abdominal exercise that uses a kettlebell.
Bottom-Up Pull Over
- Have a seat on your butt with knees bent, and your feet on the floor. Make sure to sit up nice and tall so that the spine is long, and there is no compaction in the lumbar, thoracic, or cervical regions.
- Hold the kettlebell bottom-up. This adds extra resistance to the forearms and biceps so that you can work the guns while you work the abdominals… efficient!
- Use your abdominal strength to control your upper body down to the floor until you are laying on your back while extending your arms overhead to tap the floor with the kettlebell.
- Squeeze your core tightly and sit back up. While you are in the process of sitting up, lower the kettlebell back to the starting position with control.
Work this exercise for time or for reps, but stop if your form becomes questionable. If you can no longer keep your spine nice and long, you’re done!