Kettlebell Plyo Push-up

Kettlebell Plyo Push-up

The Kettlebell Plyo Push-up is a dynamic and challenging exercise that combines the benefits of both kettlebell training and plyometrics. This exercise targets multiple muscle groups, including the chest, shoulders, triceps, and core, making it an excellent choice for those looking to build upper body strength and explosiveness. To perform the Kettlebell Plyo Push-up, you'll start in a traditional push-up position with both hands on two kettlebells. Your hands should be slightly wider than shoulder-width apart to provide stability. Lower your body down into a push-up, keeping your elbows close to your sides. Now comes the explosive part! As you push your body back up, simultaneously lift your hands off the kettlebells and quickly switch their positions in mid-air. Land softly on the opposite sides of the kettlebells, allowing your chest to slightly float off the ground. From here, immediately lower your body back down into another push-up, repeating the movement for the desired number of repetitions. The combination of the kettlebells and the rapid switching of hand positions intensify the challenge of the traditional push-up, forcing your muscles to work harder and adapt to the increased instability. This, in turn, improves your overall strength, power, and coordination. However, it's important to note that the Kettlebell Plyo Push-up is an advanced exercise and should only be attempted by individuals with sufficient upper body strength and stability. Remember to start with lighter kettlebells and gradually increase the weight as you become more comfortable and proficient with the movement. Including the Kettlebell Plyo Push-up in your workout routine can not only help you build a strong and defined upper body but also add variety and excitement to your training sessions. As always, listen to your body, pace yourself, and enjoy the exhilarating challenge this exercise brings to your fitness journey.


  • Start by placing two kettlebells on the ground, with the handles parallel to each other.
  • Assume a traditional push-up position with your hands on the kettlebell handles, shoulder-width apart.
  • Lower your body to the ground by bending your elbows, keeping your core engaged and your back straight.
  • As you push back up, explosively lift both hands off the kettlebell handles and land softly back on the handles.
  • Repeat the movement for the desired number of repetitions, maintaining proper form and control throughout.

Tips & Tricks

  • Maintain a strong core throughout the exercise.
  • Engage your glutes and thighs to stabilize your body during the movement.
  • Focus on explosiveness during the upward phase of the push-up, using the kettlebells to propel yourself off the ground.
  • Make sure to land with control to minimize impact on your wrists and elbows.
  • Keep your elbows close to your body during the downward phase to engage your triceps and chest muscles effectively.
  • Start with lighter kettlebells and gradually increase the weight as you become more comfortable with the exercise.
  • Perform a warm-up routine that includes dynamic stretches and mobility exercises to prepare your body for the plyo push-up.
  • Properly fuel your body with balanced nutrition to support muscle growth and repair.
  • Allow adequate rest and recovery between workouts to prevent overtraining and reduce the risk of injury.
  • Consult with a fitness professional to ensure proper form and technique, especially if you are new to this exercise.


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