Description

The kettlebell plyo push-up is an explosive push-up variation that combines the benefits of a traditional push-up with the power and coordination of a plyometric movement.

Starting Position

Start in a high plank position with your hands on two kettlebells placed shoulder-width apart, fingers facing forward.

Technical Execution

Lower your body down into a push-up, then explosively press yourself up off the floor with enough force to remove your hands from the kettlebells. Land softly with your hands back on the handles.

Range of Motion

Ensure you are achieving a full range of motion by lowering your chest down to the floor on each rep and fully extending your arms on the explosive push-off.

Variations

To make the exercise easier, you can perform it on a stable surface without the kettlebells. To increase the difficulty, you can add a clap at the top of the push-up.

Common Mistakes

Common mistakes include arching the back, allowing the hips to drop, or flaring the elbows out too wide.

Practical Advice

Focus on engaging your core throughout the movement and maintaining proper alignment from head to heels.

Additional Notes

This exercise requires good upper body strength and stability, as well as core control and explosiveness.

Difficulty Level

Intermediate

Equipment Needed

Kettlebell

Primary Muscles

Secondary Muscles