Push up with kettlebell
The kettlebell plyo push up is a robust exercise enhancing explosive power and stability. It primarily activates the pectorals, triceps, and deltoids, with a significant engagement of the core and stabilizing muscles. Athletes benefit from improved upper body strength, agility, and coordination due to the high-intensity plyometric action. The exercise's dynamic nature boosts cardiovascular fitness and helps in developing faster reaction times and greater muscular endurance essential for various sports performance.
| Primary muscle group: | Chest |
| Exercise type: | Kettlebell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
26kg
Avg. weight
57lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Begin in a quadruped position on the floor with your hands gripping kettlebells. Your toes should be tucked under, and your knees should be positioned directly under your hips.
- 2Extend one leg at a time to assume an extra-wide stance. Keep your elbows straight and your head in a neutral position, looking at the floor.
- 3Slowly lower your body by retracting your shoulder blades and unlocking your elbows.
- 4Continue descending until your upper arms are parallel to the floor or your chest is slightly below the kettlebells.
- 5Push yourself back up to the starting point by extending your elbows and driving your palms into the kettlebells.
- 6Repeat the motion for the desired number of repetitions, ensuring you maintain proper form throughout.
Tips & Tricks
Start Low: Begin with a lower height kettlebell. This reduces the intensity and helps you master the movement before progressing to a higher kettlebell.
Wrist Positioning: Ensure your wrists are directly over the kettlebell handle. This alignment helps in reducing strain on your wrists and improves stability.
Core Engagement: Keep your core engaged throughout the movement. This not only maintains proper form but also protects your lower back and prevents sagging.
Controlled Descent: Focus on a slow and controlled descent. Explosive movements can compromise form and increase the risk of injury.
Shoulder Stability: Keep your shoulders down and back. This positioning helps in utilizing the correct muscle groups and stabilizes the shoulder joints.
Breathing: Inhale as you lower your body and exhale as you push back up. Proper breathing aids in maintaining rhythm and oxygen delivery to your muscles.
Hand Placement: Keep your hands firmly gripping the kettlebell to enhance grip strength and avoid slipping.
Foot Positioning: Position your feet shoulder-width apart to optimize stability and balance during the push-up.
Warm-Up: Always perform a thorough warm-up of your chest, shoulders, and triceps before starting the exercise to prevent injuries.
Progression: Gradually increase the height of the kettlebell once you're comfortable and confident with the basic movement to challenge your muscles further.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
