Plyo Kettlebell Pushups

An advanced explosive pushup variation using a kettlebell to develop upper body power and coordination with plyometric training.

Instructions

1. Place one kettlebell on the floor and position yourself in a pushup position with one hand on the kettlebell and one hand on the ground.
2. Your body should be straight from head to heels with your core engaged.
3. Lower yourself explosively, keeping your back straight and elbows tucked.
4. Push yourself up powerfully, switching your hands as you do so.
5. Bring the hand from the ground to grip the kettlebell while the opposite hand comes off.
6. Land with one hand on the kettlebell and the opposite hand on the ground.
7. Immediately descend again and repeat the hand-switching movement.
8. Continue alternating sides in a rhythmic, explosive pattern.

Tips

• This is an advanced exercise; master regular pushups and kettlebell movements first.
• Keep your core extremely tight throughout the movement.
• Move explosively and dynamically to generate power.
• Land with control; avoid slamming your hands down.
• Start with lighter kettlebells to establish proper form.
• Breathe steadily; avoid holding your breath.