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Kettlebell Exercises


Updated January 21, 2010

8 of 10

Kettlebell Pushups
Kettlebell Exercises
Paige Waehner
One way to vary traditional pushups is to elevate one hand on a raised surface. This changes the load on each arm and fires your muscle fibers a little differently, which is great for mixing up your exercises. The kettlebell can add even more challenge, particularly if you hold onto the handle. You have to engage every part of your arms and shoulders to keep the body steady as you move through your pushups. Be careful with this move - if you're not steady, it's easy for the kettlebell to tilt or flip, which can hurt your wrist. Try this move on your knees to get a feel for it and, if you're not stable, rest your hand on the bottom part of the weight (the bell portion) for more stability.
  1. Get into a pushup position, on the knees or toes, placing one hand on the handle of the kettlebell (harder) or on the bell part of the weight (easier).
  2. Keep the abs braced and the torso stiff as you bend the elbows, lowering into a pushup.
  3. Because one hand is elevated, only go down as far as you comfortably can and avoid straining the shoulder of the elevated arm.
  4. Push back to start and repeat for 8-16 reps before switching sides.

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