Plyo Kettlebell Pushups
a.k.a. Plyometric Push-Up
Differentiation: Mechanics
This variation of a Push-Up is unique. Here is how: you push off of a kettlebell using one hand | and off of the floor using the other hand. This movement allows you to target your inner chest of the floor side | and your outer chest of the kettlebell side. Targeting these muscle parts increases definition in your overall chest muscles. This mixup of contractions increases the overall strength and endurance of your chest muscles.
Starting Position
To get into starting position, do this...
1) Obtain one kettlebell.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Lie face-down on the floor in a "push-up" position.
4) Place your right hand on the floor
5) ...and grasp the kettlebell (resting on the floor) in your right hand.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) With toes bent to support your legs, lower your torso as far as you possibly can.
3) Then, quickly push your torso up and over the kettlebell...
4) ...grasping the kettlebell with your right hand as you move.
5) Again lower your torso toward the floor.
6) Then, reverse the motion, moving up and over the kettlebell...
7) ...and grasping the kettlebell with your left hand.
8) Continue reps until you have completed a full set, alternating sides for each rep.
Proper Form
Pay special attention to following proper form by...
Keep your elbows flared outward.
Keep your back straight when you lower your torso.
Keep your back, legs and head straight.
Gear Advice
To perform this exercise, you will need access to Kettlebells. If you want to perform this exercise at home, we have listed a link below to the Kettle Bell made by Cap Barbell - which you can order from Amazon dot com.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Cap Kettle Bell 35lb | $46.10 |
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