Plyo Kettlebell Pushups
- Works
- Chest, plus shoulders and triceps
- Equipment
- Kettlebell
- Level
- Advanced
- Type
- Compound
How to do it
Setup. Place 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.
- Begin by lowering yourself as low as you can, keeping your back straight.
- Quickly 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.
Cues
- One hand on the bell, one down.
- Lower deep, body straight.
- Explode across, switch hands.
- Land soft, go into the next rep.
Common mistakes
- Hips sagging.
- Landing on locked elbows.
Where to start
Sets3
Reps6-10
Rest1.5 min
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have sore wrists and a sore shoulder. Pain that's sharp or gets worse set to set means stop.