Kettlebell Push Up 101 Video Tutorial
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Overview
The Kettlebell Push Up is an effective exercise that primarily targets the chest while also engaging the abs, shoulders, and triceps. By incorporating kettlebells into the push-up movement, this variation adds an increased range of motion, allowing for a deeper stretch and a more intense chest activation compared to a standard push-up. The instability of the kettlebells also challenges the core muscles, enhancing overall stability and strength. To perform this exercise, place your hands on the kettlebell handles while maintaining a proper push-up form, lowering your body toward the ground and then pushing back up to the starting position. This dynamic movement helps to build upper body strength and improve core stability.
How to Perform
Start in a quadruped position on the floor, placing your hands firmly on the kettlebell handles. Ensure your knees are directly below your hips, and your toes are tucked under, providing stability.
Extend one leg at a time, creating a wider base of support, ensuring that your body forms a straight line from head to heels.
Keep your elbows locked and your head in a neutral position, with your gaze directed towards the floor. Engage your core to maintain stability throughout the movement.
Slowly lower your body towards the ground by retracting your shoulder blades and gently unlocking your elbows. Control your descent to avoid any sudden or jerky movements.
Lower your chest until your upper arms are parallel to the floor, or until your chest is just below the kettlebells, ensuring the full stretch of your chest and shoulders.
Press your palms into the kettlebells to push your body back up to the starting position, fully extending your elbows as you rise.
Repeat the movement for the desired number of repetitions. Perform the push-up on both sides if you alternate your leg positions.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
When you reach the bottom position, your arms should form a straight line with your body, resembling an arrow. Avoid having your arms splayed out to the sides like a "T."
Maintain a rigid spine throughout the movement, treating the push-up like a dynamic plank. This will ensure you engage your core and keep your body aligned.
Before you begin lowering yourself, engage your glutes and brace your core to keep your ribcage in a neutral position. This helps to stabilize your body and prevents sagging in the lower back.
Keep your chin tucked and avoid looking forward. Your gaze should be directed towards the floor to keep your neck in a neutral position.
As you lower yourself, imagine pressing your thumbs together. This mental cue will help activate your chest muscles more effectively, improving the movement's quality.
Ensure that your head does not push forward. Your chest and nose should descend at the same time, touching the ground in unison for a complete range of motion.
Focus on pushing your body as far away from the floor as possible, engaging your chest, shoulders, and triceps for maximum benefit.
At the top of each repetition, press fully through the floor, extending your arms completely. Allow your shoulder blades to move freely around your ribcage as you push yourself back up.
Avoid cutting the repetition short; a full range of motion is essential for gaining the maximum benefits from this exercise.
How Not to Perform
Don’t allow your elbows to flare out:
Avoid letting your elbows extend too far outward (like a "T" shape) when lowering yourself. This can put unnecessary strain on your shoulders and reduce chest activation. Keep your elbows at about a 45-degree angle to your body to ensure proper muscle engagement.
Don’t let your spine sag or arch:
Failing to maintain a straight line from head to heels is a common mistake. Allowing your lower back to sag or your hips to drop can lead to lower back strain and improper muscle activation. Keep your core and glutes engaged to maintain a neutral spine throughout the movement.
Don’t forget to engage your core:
A common error is performing the push-up without bracing your abs, which results in instability and wasted energy. Squeeze your glutes and tighten your core before lowering yourself to maintain a stable and controlled movement.
Don’t look forward or lift your head:
Looking up or extending your neck during the push-up can strain the neck and disrupt your form. Keep your head in a neutral position, looking down at the floor to maintain proper neck alignment and prevent injury.
Don’t rush the descent:
Lowering yourself too quickly or without control can lead to poor form and may cause joint stress, particularly in the shoulders and wrists. Descend slowly and with control to fully activate the chest muscles and ensure safety.
Don’t stop the movement halfway:
Failing to lower your chest fully or cutting the push-up short reduces the range of motion and minimizes the benefits. Ensure your chest goes below the level of the kettlebells, aiming for your upper arms to be parallel to the floor for maximum chest activation.
Don’t press through the wrists instead of the palms:
Don’t let the weight of your body fall onto your wrists. Instead, focus on pushing through the palms of your hands while gripping the kettlebells firmly. This reduces the risk of wrist strain and allows for better force distribution through your upper body.
Don’t allow your shoulder blades to stay locked in place:
Keep your shoulder blades moving during the push-up. Allow them to retract as you lower yourself and protract as you press back up. This movement ensures proper shoulder mechanics and maximizes chest and shoulder engagement.
Don’t neglect proper leg positioning:
Avoid keeping your legs too close together or your hips too high. A narrow or raised position can throw off your balance and reduce core activation. Instead, spread your legs out to provide a wider base of support for more stability and better control.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
