Setup and loading

Kettlebell stable on the floor.

How to do the plyometric kettlebell push-up step by step

Get into push-up position with one hand on the floor and the other on the kettlebell.
Lower as far as you can.
Push hard and switch hands on the kettlebell in the air.

3-4 x 8-12 · rest 60-90 s

3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.

Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.

4-5 x 3-6 · rest 2-3 min

3-6 sets of 1-6 reps at 80-90% of your max (1RM). Rest 2 to 5 minutes.

Leave 1-3 reps in reserve. If your technique breaks down, lower the weight: strength is built with good reps.

A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.

Film yourself from the side or ask someone to watch, then tick what you get right.

Rigid bodyCushioned landing

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KettlebellStart with 12-16 kg (26-35 lb) for women or 16-24 kg (35-53 lb) for men.
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