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

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.

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