Strength

Kettlebell Superman

The Kettlebell Superman exercise targets your core, back, and glutes. It's a total body workout that requires lifting arms and legs while holding a kettlebell, improving strength, stability, and posture.
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Kettlebell Superman instructions
Step-by-step instructions
1
On all fours, place the kettlebell behind your non-dominant leg.
2
Extend your non-dominant leg while also lifting your dominant arm, palm facing down.
3
Your extended limbs should be in line with your body, forming a 'superman' flying position.
4
Hold this position for a second before slowly returning to the initial position.
5
Repeat for the programmed number of reps then switch sides.
On all fours, place the kettlebell behind your non-dominant leg.
Extend your non-dominant leg while also lifting your dominant arm, palm facing down.
Your extended limbs should be in line with your body, forming a 'superman' flying position.
Hold this position for a second before slowly returning to the initial position.
Repeat for the programmed number of reps then switch sides.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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