Kettlebell Plyo Push-Up

Setup

1. 01Place a stable, flat-based kettlebell on non-slip flooring.
2. 02Set one hand on the kettlebell handle and the other on the floor in push-up position.
3. 03Form a rigid plank line from head to heels.
4. 04Warm up with regular and uneven push-ups before going explosive.

Execution

1. 01Lower the chest quickly but under control toward the floor.
2. 02Drive up explosively so both hands leave their contact points.
3. 03Travel sideways over the bell and land with the opposite hand on the handle.
4. 04Absorb the landing with soft elbows and flow into the next rep.

Checkpoints

• -The kettlebell stays dead still; only the body moves.
• -Landings are quiet with elbows bending to absorb force.
• -The plank line holds in the air and on landing.
• -Each rep is maximally explosive, not a grinding push.

Common mistakes

• -Using a kettlebell that tips or slides underfoot pressure.
• -Landing with locked elbows and jarring the wrists and shoulders.
• -Letting the hips pike or sag mid-flight.
• -Chasing high reps until the explosiveness disappears.