Kettlebell Plyo Pushup
Unleash explosive power with Kettlebell Plyo Pushups. This advanced exercise targets your chest, shoulders, and triceps, building dynamic strength and
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Kettlebell Plyo Pushup
Description
A pushup variation exercise that involves a plyometric movement and the use of kettlebells to increase intensity and target more muscle groups.
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How to do Kettlebell Plyo Pushup
- 01Setup
Place two kettlebells on the floor, slightly wider than shoulder-width apart, with their handles parallel to each other.
- 02Setup
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.
- 03
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.
- 04
Explosively push off the kettlebell handles, driving your body upward with enough force for your hands to briefly leave the handles.
- 05
As you land, absorb the impact by immediately descending back into the next repetition, maintaining control and stability on the kettlebell handles.
- 06
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.
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Get Ellim — FreeQuestions
Is Kettlebell Plyo Pushup good for beginners?
Kettlebell Plyo Pushup is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Kettlebell Plyo Pushup?
You need Kettlebell to perform Kettlebell Plyo Pushup. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Kettlebell Plyo Pushup?
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.
What are common mistakes when doing Kettlebell Plyo Pushup?
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.
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Free · iPhone only · Available on the App Store