Plyo Kettlebell Pushups

What is Plyo Kettlebell Pushups? Plyo kettlebell pushups are an advanced variation of pushups that combine explosive plyometric movements with the added challenge of balancing on kettlebells. This exercise helps improve upper body strength, power, and stability.

Tutorial

1. Start in a pushup position with each hand gripping a kettlebell handle.
2. Lower your body towards the ground by bending your elbows while keeping your back straight.
3. Push explosively off the ground, allowing your hands to leave the kettlebells.
4. Clap your hands together in the air before landing back on the kettlebells.
5. Repeat for the desired number of repetitions.

Common Mistakes

• Allowing the lower back to sag during the movement, which can lead to injury.

• Not fully extending the arms at the top of the movement, reducing the effectiveness of the exercise. - Using kettlebells that are too light or too heavy, impacting your form and results.

• Lacking control during the landing, increasing the risk of wrist injuries.

Tips for Better Results

• Focus on maintaining a strong core throughout the exercise to prevent overarching or sagging.

• Start with regular pushups and plyometric pushups before progressing to plyo kettlebell pushups. - Use kettlebells that are stable and have a flat base to ensure safety and stability.

• Engage your chest, shoulders, and triceps to generate power during the explosive phase of the movement.

Muscles Worked Plyo kettlebell pushups primarily target the following muscles:

• Chest (pectoralis major) - Shoulders (deltoids) - Triceps - Core muscles for stability and balance.