Kettlebell Plyo Pushup

Description

How to Do Kettlebell Plyo Pushup

1. 1
   Setup

   Place two kettlebells on the floor, slightly wider than shoulder-width apart, with their handles parallel to each other.

2. 2
   Setup

   Assume a pushup position with your hands gripping the kettlebell handles, fingers wrapped securely, and your body forming a straight line from head to heels.

3. 3

   Lower your chest towards the floor, maintaining a rigid core, until your chest is just above the kettlebell handles or your elbows reach a 90-degree angle.

4. 4

   Explosively push off the kettlebell handles, driving your body upward with enough force for your hands to briefly leave the handles.

5. 5

   As you land, absorb the impact by immediately descending back into the next repetition, maintaining control and stability on the kettlebell handles.

6. 6

   Exhale as you push up and inhale as you lower your body to maintain proper breathing mechanics throughout the movement.

Tips

• Focus on a controlled descent to maximize the stretch-shortening cycle and prepare for an explosive upward phase, enhancing plyometric benefit.
• Engage your glutes and core throughout the movement to maintain a straight body line and prevent your hips from sagging or rising too high.
• Ensure your wrists remain neutral and strong while gripping the kettlebell handles to prevent strain and maximize force transfer during the push.
• If landing directly on the kettlebells is challenging, start by pushing off the floor and landing back on your hands on the floor, gradually progressing to the kettlebells.

Common Mistakes

• ×Sagging hips: Allowing your hips to drop towards the floor indicates a lack of core engagement; fix this by actively bracing your core and squeezing your glutes throughout the movement.
• ×Insufficient height: Not generating enough force to get hands off the kettlebells means you're not fully engaging the plyometric component; focus on driving through the handles as if pushing the floor away.
• ×Flaring elbows: Letting your elbows flare out wide places undue stress on your shoulder joints; keep your elbows tucked closer to your body at about a 45-degree angle during the descent.