Plyo Kettlebell Pushups
Muscles worked
Instructions
- 1Place a kettlebell on the floor. Place yourself in a pushup position, on your toes with one hand on the ground and one hand holding the kettlebell, with your elbows extended. This will be your starting position.
- 2Begin by lowering yourself as low as you can, keeping your back straight.
- 3Quickly and forcefully reverse direction, pushing yourself up to the other side of the kettlebell, switching hands as you do so. Continue the movement by descending and repeating the movement back and forth.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Plyo Kettlebell Pushups
Plyo kettlebell push-ups are an explosive push-up variation where you launch from one side of a kettlebell to the other in a quick pushing motion. This mid-air lateral shift builds chest and triceps power while adding a coordination and speed component missing from a standard push-up. The kettlebell obstacle forces you to generate enough force to get your hands off the floor and switch sides mid-air. It's an advanced exercise that requires solid mastery of standard explosive push-ups first. It uses no added load beyond bodyweight and a kettlebell as the obstacle.
check_circleBenefits
- check_circleBuilds explosive power in the chest and triceps
- check_circleImproves hand-eye coordination during fast movement
- check_circleNo added load needed beyond the kettlebell obstacle
- check_circleGreat plyometric addition to an advanced push-up program
lightbulbExecution tips
- lightbulbMaster standard explosive push-ups before adding the kettlebell
- lightbulbKeep your back straight throughout the movement
- lightbulbPrepare mentally for the hand switch before each jump
- lightbulbUse a stable kettlebell that won't tip over easily
warningCommon mistakes
- warningAttempting this before mastering the standard explosive push-up
- warningLetting the back sag during the effort
- warningUsing an unstable or overly tall kettlebell
- warningDoing too many reps at the expense of technique
helpFrequently asked questions
Do I need to be advanced for this exercise?expand_more
Yes, solid mastery of standard explosive push-ups is needed before adding the kettlebell obstacle.
What kind of kettlebell should I use?expand_more
A stable one with a wide base, so it won't tip over as your hands pass over it.
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