Kettlebell Plyo Pushup
Description
The kettlebell plyo push-up is an explosive push-up where you alternate placing one hand on a kettlebell and the other on the floor. You push up explosively, shift laterally in the air, and land with the opposite hand on the bell. It builds upper-body power and shoulder stability.
Equipment Required
Kettlebell Plyo Pushup Instructions
- Place a kettlebell on its side on the floor. Get into a push-up position with your right hand on the KB and left hand on the floor.
- Lower into a push-up.
- Press up explosively, generating enough force to shift your body laterally.
- While airborne, move so your left hand lands on the KB and your right hand lands on the floor.
- Absorb the landing and immediately lower into the next push-up.
- Continue alternating which hand is on the KB.
- Maintain a straight body line throughout.
- Use slow progression. Aim for 5 to 8 reps per side.
Kettlebell Plyo Pushup Form & Visual
Kettlebell Plyo Pushup Benefits
- Builds explosive upper-body power
- Develops lateral push-up shifting ability
- Trains shoulder stability on different heights
- Advanced bodyweight exercise
- No bench needed
- Engaging plyometric variation
Kettlebell Plyo Pushup Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Core (heavy stabilizer)
- Serratus anterior
Kettlebell Plyo Pushup Variations & Alternatives
- Plyo Push-Up
- Kettlebell Press-Up
- Push-Up on Medicine Ball
- Clap Push-Up
- Depth Push-Up
