Push Up (Kettlebell)

A variation of the standard push-up performed with your hands on kettlebell handles, providing instability and increased core engagement.

Instructions

1. Place two kettlebells on the ground parallel to each other, handles facing forward.
2. Position yourself in a high plank with your hands gripping the kettlebell handles, shoulders directly over your hands.
3. Your body should form a straight line from head to heels, with your core engaged.
4. Lower your body by bending your elbows, bringing your chest toward the kettlebells while maintaining a straight body alignment.
5. Descend until your chest nearly touches the height of the kettlebell handles.
6. Drive through your hands and extend your elbows to push yourself back to the starting position.
7. Complete all repetitions with control and proper form.

Tips

• Keep your core braced throughout the entire movement to prevent your hips from sagging.
• The kettlebell handles create instability, increasing the demand on stabilizer muscles.
• Maintain a neutral spine position; avoid letting your lower back sag or hips pike upward.
• Lower yourself in a controlled manner and press back up explosively.
• If the kettlebell variation is too challenging, perform standard push-ups first to build strength.
• Start with two kettlebells to balance the load evenly across your body.
• This variation improves shoulder stability and grip strength compared to standard push-ups.