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Kettlebell Plyo Push-Up
An explosive push-up performed with one hand on a kettlebell, launching off the floor and switching hands over the bell to train reactive pressing power with an uneven base.
ChestKettlebellPlyometric horizontal press
GoLightWeight mediakettlebell-plyo-push-up
Demonstration coming soon
Primary
Pectoralis major
Secondary
TricepsAnterior deltoidsCore
Equipment
Kettlebell
Pattern
Plyometric horizontal press
Setup
- 01Place a stable, flat-based kettlebell on non-slip flooring.
- 02Set one hand on the kettlebell handle and the other on the floor in push-up position.
- 03Form a rigid plank line from head to heels.
- 04Warm up with regular and uneven push-ups before going explosive.
Execution
- 01Lower the chest quickly but under control toward the floor.
- 02Drive up explosively so both hands leave their contact points.
- 03Travel sideways over the bell and land with the opposite hand on the handle.
- 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.
Programming notes
- -Use 3 to 5 sets of 3 to 6 reps per side, fresh, at the start of a session.
- -Stop the set as soon as height or speed drops; this is power work, not conditioning.
- -Master clap or standard plyo push-ups before adding the kettlebell switch.
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