Double Kettlebell Feet Elevated Push Up

Instructions for proper form

Start by placing two kettlebells on the ground shoulder-width apart. Position a flat bench or elevated surface at a height that allows your feet to rest on it comfortably. Assume a prone position by gripping the kettlebell handles with a neutral grip, ensuring your shoulders are directly above your wrists. Keep your body in a straight line from head to heels while engaging your core. Lower your body towards the ground by bending your elbows, ensuring they stay close to your sides. Push back up to the starting position, fully extending your arms.

Common mistakes to avoid

Avoid letting your hips sag or arch excessively. Do not allow your elbows to flare out away from your body as you lower yourself. Ensure that your head remains in a neutral position, looking slightly ahead rather than straight down.

Benefits

Specific benefits of the exercise

The Double Kettlebell Feet Elevated Push Up enhances upper body strength, particularly targeting the pectoralis major, triceps, and shoulders while also engaging the core and stabilizer muscles for improved stability and coordination.

Expected results and timeframe

With consistent practice, you can expect to see improved upper body strength, muscle endurance, and stability within 4 to 6 weeks. Visible muscle toning and definition may take 8 to 12 weeks, depending on overall training and nutrition..

Who this exercise is best for

This exercise is best for individuals looking to develop upper body strength and stability, including intermediate fitness enthusiasts, athletes training for sports that require upper body power, and those seeking to enhance their push-up variations.

Scientific studies supporting its effectiveness

Studies show that compound movements like the push-up effectively activate multiple muscle groups, leading to increased muscle strength and hypertrophy. Research indicates that elevating the feet during push-ups increases the demand on the upper body, specifically the chest and triceps, enhancing hypertrophic effects.

Variations

Beginner modifications

Start with standard push-ups on the floor or with knees bent. Reduce the height of elevation for the feet or perform push-ups with hands on an elevated surface to decrease difficulty.

Advanced progressions

For advanced progressions, try adding weight vests, performing one-arm kettlebell push-ups, or experimenting with plyometric push-ups to increase explosiveness and challenge.

Integrations

Complementary exercises

Incorporate exercises like kettlebell swings, planks, and tricep dips to enhance overall upper body and core strength.

Super set recommendations

Super-set this exercise with bent-over kettlebell rows or pull-ups to maximize upper body strength and endurance.

Sample workout routines

A sample routine could include: 3 sets of Double Kettlebell Feet Elevated Push Ups, followed by 3 sets of Kettlebell Swings and 3 sets of Plank Holds for core stabilization.

Exercise combinations

Combine this exercise with chest-oriented workouts like bench press or incline dumbbell presses to target the pectorals from various angles.

Best time to do this exercise in your workout

The best time to incorporate this exercise is during the upper body strength portion of your workout, ideally after warming up but before fatigue sets in for maximum performance.