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.

View all exercises

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

This is some text inside of a div block.

Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

Explore other exercises

Single Arm Dumbbell Chest Fly

The Single Arm Dumbbell Chest Fly is designed to increase strength, flexibility, balance, and stability in the chest and shoulder area. It involves a one-handed stretch and contraction, enhancing chest strength and shoulder breadth.

Perform TRX Squats for lower body strength and stability. This simple workout targets thighs, glutes, and engages your core for improved posture and stability, using TRX straps for support.

Skip is a warm-up/cardio exercise that targets your legs and core. It promotes stability, coordination, and agility by emphasizing high knee lifts and a skipping motion.

Start your fitness journey today

Enjoying exercises like Kettlebell Superman, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.

Work with a trainer