Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Kettlebell Floor Fly

IntermediateStrengthTier T3

You lie on your back on the floor with your knees bent and feet flat, holding a kettlebell in each hand. You open the arms out to the sides in a wide arc and bring them back together over the chest.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

kettlebells

Home Options

  • kettlebell

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman lying on her back on the floor, knees bent, holding two kettlebells together above her chest with nearly straight arms.

    Step 1 of 3

    Lie on your back on the floor with your knees bent and feet flat. Hold a kettlebell in each hand, together over your chest, palms facing each other.

  2. The same woman with her arms opened wide on the floor at her sides, upper arms resting on the floor, a kettlebell in each hand.

    Step 2 of 3

    Lower the kettlebells out to the sides in a wide arc, keeping a slight bend in your elbows, until your upper arms rest on the floor.

  3. A woman lying on her back on the floor, knees bent, holding two kettlebells together above her chest with nearly straight arms.

    Step 3 of 3

    Lie on your back on the floor with your knees bent and feet flat. Hold a kettlebell in each hand, together over your chest, palms facing each other.

Safety Information

Keep the same slight soft bend in both elbows and keep the upper arms stopping on the floor. Control the kettlebells through the whole arc and keep both hands on the handles, because the bells are offset weights held over the chest and face. Stop if you feel pain in the shoulders, elbows, wrists or lower back, or if you cannot control the kettlebells' path, and ask a clinician if you have a shoulder, back or grip condition. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.