Plyo Kettlebell Pushups

Plant your paws on two kettlebells and do a push-up with a little pop. Press so powerfully your paws get light, then land softly back on the handles like a nimble bear hopping rock to rock. Keep your belly braced, elbows happy, and land quiet and steady.

Instructions

1. Place two kettlebells on the floor shoulder-width apart with handles parallel and stable.
2. Grip the handles firmly and set a strong plank from head to heels, feet slightly wider than normal.
3. Brace your core and squeeze glutes to keep hips level.
4. Lower your chest between the kettlebells with elbows at about a 30 to 45 degree angle from your torso.
5. Pause briefly just above the bottom position while maintaining tension.
6. Drive up explosively through the handles so your hands briefly unload and re-land on the kettlebells.
7. Land softly with elbows slightly bent, reset your plank, and repeat for reps.

Benefits

• Improves upper-body power and rate of force development
• Builds chest, triceps, and anterior shoulder strength
• Enhances shoulder and scapular stability under load
• Trains core anti-extension control in a dynamic setting
• Develops wrist and grip stability using neutral handles

Key Points

• Use kettlebells with flat, stable bases and place them on a non-slip surface.
• Keep a rigid plank: ribs down, glutes tight, neck neutral.
• Elbows track slightly back, not flared straight out.
• Explode up, but land quietly with control and soft elbows.
• Stop the set if the kettlebells shift or your hips start to sag.

Common Mistakes

• Using unstable kettlebells or a slippery floor surface
• Letting hips sag or piking the hips to cheat the rep
• Flaring elbows excessively, stressing shoulders
• Landing with locked elbows or crashing into the bottom
• Allowing kettlebells to drift inward or outward between reps
• Going for height instead of clean, controlled landings