Safety Notes

• Use a flat-bottomed kettlebell to minimize rolling during the push-up phase.
• Ensure grip security on the kettlebell handle before initiating the push-up.
• Stop if you feel sharp pain in the wrists or shoulders.

Spotting

Not recommended. This is a ballistic, full-body movement; use lighter weight or regress the movement if the technique breaks down.

Common Mistakes

• Letting the hips sag during the plank phase.
• Rounding the lower back when standing up with the KB.
• Insufficient squat depth before placing the weight.
• Failing to fully lock out the arms overhead.

• Acute shoulder or wrist injuries
• Severe lower back pain
• Uncontrolled hypertension

• Adequate wrist extension for push-up position
• Good thoracic extension for the overhead press
• Full squat depth capability

Build Up First

• Ability to perform a standard push-up
• Kettlebell overhead press competency
• High-intensity cardiovascular fitness