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운동 라이브러리
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.
가슴케틀벨Plyometric horizontal press
주동근
대흉근
협응근
삼두전면 삼각근코어
장비
케틀벨
패턴
Plyometric horizontal press
준비 자세
- 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.
수행
- 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.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -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.