Plyo Kettlebell Pushups
How to do the Plyo Kettlebell Pushups
- 1
Place a kettlebell on the floor. Place yourself in a pushup position, on your toes with one hand on the ground and one hand holding the kettlebell, with your elbows extended. This will be your starting position.
- 2
Begin by lowering yourself as low as you can, keeping your back straight.
- 3
Quickly and forcefully reverse direction, pushing yourself up to the other side of the kettlebell, switching hands as you do so. Continue the movement by descending and repeating the movement back and forth.
How to program the Plyo Kettlebell Pushups
Sets and reps
As a compound movement, the Plyo Kettlebell Pushups responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Plyo Kettlebell Pushups is rated expert. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Plyo Kettlebell Pushups work?
The Plyo Kettlebell Pushups primarily targets the Chest. It also recruits the Shoulders, Triceps as supporting muscles.
What equipment do I need for the Plyo Kettlebell Pushups?
You need Kettlebells. Difficulty level: Expert.
How many sets and reps of the Plyo Kettlebell Pushups should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
