Double Kettlebell Push Up

Instructions for proper form

1. Start in a prone position with hands on a kettlebell in each hand, positioned slightly wider than shoulder-width apart. 2. Engage your core and keep your body in a straight line from head to heels. 3. Lower your chest towards the ground by bending your elbows, keeping them close to your body. 4. Push through your palms to raise your body back to the starting position, fully extending your arms without locking the elbows. 5. Maintain a neutral spine throughout the movement. 6. Repeat for desired reps, ensuring to breathe in as you lower and exhale as you push up.

Common mistakes to avoid

1. Letting your hips sag or rise excessively, which can strain the lower back. 2. Allowing elbows to flail out to the sides instead of keeping them close to the body. 3. Avoiding full range of motion by not going low enough or not fully extending arms. 4. Holding breath instead of maintaining controlled breathing.

Benefits

Specific benefits of the exercise

1. Strengthens the pectorals, triceps, and shoulders. 2. Engages the core muscles due to the stability required in the plank position. 3. Enhances overall upper body strength and stability.

Expected results and timeframe

With consistent training (2-3 times a week), one may expect increased upper body strength and endurance in about 4-6 weeks. Visible muscle tone may appear after 6-8 weeks..

Who this exercise is best for

This exercise is best for individuals who have a solid foundation in push-ups and are looking to increase the challenge by incorporating weights to enhance strength and stability.

Scientific studies supporting its effectiveness

Studies on resistance training highlight that compound movements, like push-ups with added weights, effectively strengthen multiple muscle groups simultaneously, improving functional strength and endurance (American College of Sports Medicine).

Variations

Beginner modifications

1. Perform push-ups on the knees instead of toes while still using kettlebells. 2. Use lighter kettlebells to decrease resistance. 3. Perform standard push-ups on the floor without kettlebells to build foundational strength.

Advanced progressions

1. Add a kettlebell row after each push-up (Renegade Row). 2. Implement a single-arm push-up for increased difficulty. 3. Increase kettlebell weight gradually to boost resistance.

Integrations

Complementary exercises

1. Planks to enhance core strength and stability. 2. Chest flies to isolate and strengthen pectorals. 3. Tricep dips to target triceps further.

Super set recommendations

Pair the double kettlebell push-up with kettlebell swings for a full upper body and cardio workout, or follow up with pull-ups for comprehensive upper body training.

Sample workout routines

1. Warm-up: 5-10 minutes of dynamic stretching. 2. Superset: 3 sets of 8-12 repetitions of double kettlebell push-ups followed by 3 sets of 10-15 kettlebell swings. 3. Accessory work: 3 sets of planks or chest flies. 4. Cool down: Stretching focusing on the chest, shoulders, and triceps.

Exercise combinations

Combine double kettlebell push-ups with lunges for a lower body workout or deadlifts for a total body regimen.

Best time to do this exercise in your workout

The double kettlebell push-up is best performed in the bodyweight/weight training segment of your workout, ideally after your warm-up and preceding heavier lifts to maximize energy and focus.