Kettlebell plyo push-up
The kettlebell plyo push-up is a powerful upper-body exercise that utilizes a kettlebell as a platform for the hands. It can also be done with a short step, dumbbell, or other stationary object in place of the kettlebell. This exercise is great for both explosive power and conditioning; you can do low reps to build power or higher reps for conditioning purposes.
The kettlebell plyo push-up is an effective movement that combines strength and power. It works the chest, shoulders, triceps, and core muscles while also engaging the stabilizing muscles. This exercise is great for building strength, power, and coordination. Its also a great exercise for improving your explosive power and conditioning.
The kettlebell plyo push-up is a dynamic upper-body exercise that requires a great deal of focus and coordination. As you lower yourself onto the kettlebell, you must maintain balance and control. As you push yourself back up, you must generate enough power to explosively lift yourself off the kettlebell. This exercise requires a great deal of explosive power and control, making it an excellent choice for athletes looking to improve their performance.
Overall, the kettlebell plyo push-up is an effective and dynamic exercise that can help improve strength, power, coordination, and conditioning. Its explosive and dynamic nature helps to challenge the body while testing your focus and control. Whether youre looking to improve your performance or just increase your upper-body strength, the kettlebell plyo push-up is a great exercise to add to your routine.
Type:
Strength
Muscles Used:
Chest
Level:
Intermediate
Equipment:
Kettlebells
Benefits Of This Exercise
- The kettlebell plyo push-up builds explosive pushing strength and is a precursor to more advanced plyometric push-up variations.
- It helps to strengthen the chest, triceps, shoulders, and core muscles.
- This dynamic exercise requires a great deal of focus and coordination to maintain balance and control while generating enough power to explosively lift yourself off the kettlebell.
- The kettlebell plyo push-up is a great exercise for athletes looking to improve performance, as well as those looking to increase upper-body strength.
- The dynamic and explosive nature of this exercise helps challenge the body while testing focus and control.
Step by Step Instructions For Kettlebell plyo push-up
- Place a kettlebell, short step, dumbbell, or other stationary object on the floor.
- Assume a pushup position with one hand on the ground and the other hand gripping the kettlebell or object.
- Keep your back straight and your elbows extended.
- Lower yourself as low as you can while maintaining control and balance.
- Reverse direction quickly and forcefully, pushing yourself up to the other side of the kettlebell or object.
- Switch hands as you push up and continue the movement by descending and repeating the movement back and forth.
- Focus on generating enough power to explosively lift yourself off the kettlebell or object.
- Maintain coordination and control throughout the exercise.
- Perform low reps to build power or higher reps for conditioning purposes.
- Continue the exercise to challenge your body and improve your strength, power, coordination, and conditioning.
Warm Up Tips
- Start with a proper warm-up to prepare your muscles for the exercise. This can include light cardio, stretching, and mobility exercises.
- Before starting the kettlebell plyo push-up, make sure you have the proper equipment set up. Place a kettlebell on the floor and position yourself in a push-up position with one hand on the ground and one hand holding the kettlebell.
- Engage your core muscles and maintain a straight back throughout the exercise. This will help protect your spine and improve your stability.
- Begin the movement by lowering yourself as low as you can, keeping your elbows extended and your body in a straight line. Focus on controlling the descent and maintaining proper form.
- Once you reach the bottom position, quickly and forcefully reverse direction. Push yourself up to the other side of the kettlebell, switching hands as you do so. This explosive movement requires power and coordination.
- Continue the movement by descending and repeating the movement back and forth. Aim for a smooth and fluid motion, maintaining control and stability.
- Start with a lower number of repetitions and gradually increase as you become more comfortable and proficient with the exercise. This will help prevent injury and allow for proper progression.
- Listen to your body and take breaks as needed. If you start feeling fatigued or experience any pain, stop the exercise and rest.
- After completing the
Kettlebell plyo push-up Safety Tips
- Choose an appropriate kettlebell weight for your fitness level. Start with a lighter weight and gradually increase as you become more comfortable and confident with the exercise.
- Ensure that the kettlebell is stable and secure on the floor before starting the exercise. This will prevent any accidents or injuries caused by the kettlebell rolling or moving during the movement.
- Maintain proper form throughout the exercise. Keep your back straight and engage your core muscles to stabilize your body. Avoid arching your back or letting your hips sag, as this can strain your lower back.
- Start with a slow and controlled movement. Focus on maintaining balance and control as you lower yourself onto the kettlebell and push yourself back up. Avoid rushing or jerky movements, as this can increase the risk of injury.
- Listen to your body and take breaks when needed. If you start to feel any pain or discomfort, stop the exercise and rest. Pushing through pain can lead to injury.
- Gradually increase the intensity and difficulty of the exercise over time. You can do this by increasing the weight of the kettlebell, increasing the speed of the movement, or adding more repetitions.
- Always warm up before starting the exercise to prepare your muscles and joints for the movement. This can include dynamic stretches, light cardio, or mobility exercises.
- Stay hydrated throughout the exercise. Drink water before, during, and
Incorporating Into Other Workouts
One way to incorporate the kettlebell plyo push-up into your workouts is by including it as a part of your upper-body strength training routine. Here's an example of how you can do that:
1. Warm up: Start with a few minutes of light cardio to get your heart rate up and your muscles warm. You can jog in place, do jumping jacks, or use a cardio machine.
2. Upper-body strength exercises: Begin your workout by performing a few sets of compound exercises that target your chest, triceps, shoulders, and core. This can include exercises like bench press, push-ups, shoulder press, and planks. These exercises will help to activate and warm up the muscles that you'll be using during the kettlebell plyo push-up.
3. Kettlebell plyo push-up: Once you've completed your warm-up and upper-body strength exercises, it's time to incorporate the kettlebell plyo push-up into your routine. Follow the steps below:
a. Place a kettlebell on the floor. Place yourself in a push-up 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.
b. Begin by lowering yourself as low as you can, keeping your back straight.
c. 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