Core
Kopfüber Gewichtaufheben
A high-intensity core challenge that targets deep abdominal stability using gravity and external resistance.
How to perform.
Follow the sequence — setup is half the lift.
Secure your feet safely into inversion boots or a dedicated gravity boot station on a pull-up bar.
Lower your torso slowly until you are hanging vertically toward the floor.
Have a partner place the kettlebell on the floor directly beneath your reach or hold it securely against your chest.
Engage your core to flex your torso upward, reaching down to grip the kettlebell handle with both hands.
Lift the kettlebell slightly off the ground while maintaining a controlled contraction in your abdominal muscles.
Lower the weight back to the floor or your starting position with a deliberate, slow tempo to maximize tension.
Release the weight safely before using your core and arms to return to an upright position on the bar.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or swinging the body rather than controlled muscle contraction.
- Hyperextending the lower back when reaching for the weight.
- Gripping the kettlebell loosely, risking a drop while inverted.
- Failing to breathe consistently throughout the eccentric phase.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.