Plyo Kettlebell Pushups

What it is

This is an expert-level, compound movement that dynamically strengthens your upper body. You perform an explosive push-up, propelling yourself over a kettlebell and switching hands mid-air. It primarily targets your chest muscles, while also engaging your shoulders and triceps for a powerful upper body workout.

Technique tips

• Maintain a rigid plank position from head to heels throughout.
• Push off the ground explosively to clear the kettlebell.
• Ensure a smooth, controlled hand switch over the kettlebell.
• Absorb the impact softly as you land on the opposite side.
• Brace your core muscles to stabilize your torso during the push.
• Exhale forcefully as you drive up; inhale as you descend.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.