Kettlebell Plyo Push-Up
An explosive push-up with one hand on a kettlebell handle: you drive up and hop across the bell, switching hands in the air so the other hand lands on it.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Triceps
- Front Delts
- Abs (Rectus Abdominis)
- Sets
- 3
- Reps
- 4–8
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Set a kettlebell upright on the floor and take a push-up position with one hand on its handle and the other on the floor, arms straight.
Brace the core and lower the chest as far as you can control.
Push explosively so both hands leave the ground.
Travel across the kettlebell in the air, switching which hand lands on the handle.
Land with soft elbows and go straight into the next rep.
Breathing: Inhale as you lower, exhale sharply on the push.
Coaching tips
Drive hard off the floor
Hands swap in the air
Soft landings
Common mistakes
Not getting enough height to clear the bell
Landing with locked elbows
Loading the handle off-centre so the bell tips
Safety notes
Use a heavy, flat-bottomed kettlebell that won't roll, and master the clap push-up first.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.