Plyo Kettlebell Pushups

Plyo Kettlebell Pushups is a plyometrics - push-up with a lateral hand transition exercise involving Pectoralis major, Triceps brachii, Anterior deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Pectoralis major, Triceps brachii, Anterior deltoid
Secondary muscles: Serratus anterior, Abdominals
Exercise type: Plyometrics - push-up with a lateral hand transition

Exercise technique

Kettlebell
Place a kettlebell with a stable, non-tipping base on the floor.
Two levels
Hold the handle with one hand and place the other hand on the floor.
Plank
Support yourself on your toes and keep your torso straight.
Lower
Bend your elbows and descend under control.
Explosive press
Push away from the floor to move your torso to the other side of the kettlebell.
Switch hands
Receive the handle with the new hand and the floor with the other hand under control.
Brake
Soften your elbows to finish the landing and prepare to return in the other direction.

Key technique points

Do not start with a kettlebell that tips.
Do not switch so quickly that you may miss the handle.
Do not rotate your hips during the transition.
Receive the landing with soft elbows.
First control a slow hand switch.
Do not lower your face onto the kettlebell.

Common mistakes

Unstable base

This can cause the elevated hand support to tip.

Late handle grip

This leaves the hand without secure support on landing.

Rigid arms

This fails to brake landing impact.

Twisting the torso

This disrupts the plank line during the lateral transition.

Excessive jump

This makes the intended hand placement harder to reach.

Contacting the kettlebell

This indicates incorrect chest and head alignment.

Frequently asked questions