Videos
Instructions
- Place two kettlebells shoulder-width apart on the floor.
- Assume a high plank position with hands on the floor next to one kettlebell.
- Perform a full push-up, lowering your chest to the floor and pushing back up.
- At the top, move your body laterally across both kettlebells to the other side, walking your hands and feet over.
- Repeat the push-up on the opposite side.
- Continue alternating sides with each repetition.
Technical Tips
- Keep your core engaged throughout the movement to maintain stability.
- Move slowly and with control during the walkover phase to avoid losing balance.
- Ensure kettlebells are stable and positioned securely before starting.
Breathing Tips
- Inhale as you lower your body during the push-up.
- Exhale forcefully as you push up.
- Maintain steady breathing during the lateral transition.
Medical restrictions
- Shoulder impingement or instability
- Wrist injuries or carpal tunnel syndrome
- Lower back pain or disc herniation
The Kettlebell Walkover Pushup is an advanced, compound bodyweight exercise that blends strength, coordination, and stability training. By combining the traditional push-up with a lateral walkover across kettlebells, this dynamic movement challenges the chest, shoulders, and core while promoting functional movement patterns. The elevated and offset position of the kettlebells increases the range of motion during push-ups, enhancing muscular engagement and control. Additionally, the walkover component requires coordination and balance, recruiting stabilizer muscles and improving body awareness. This exercise is ideal for athletes and advanced fitness practitioners looking to build upper body strength while testing their mobility and core control. Frequently used in CrossFit, functional training, and calisthenics routines, the Kettlebell Walkover Pushup is a high-intensity movement that adds variety and complexity to traditional push-up workouts. It requires minimal equipment but delivers maximal results when performed with proper form and consistency.
What muscles do Kettlebell Walkover Pushups target the most?
Kettlebell Walkover Pushups primarily target the chest, shoulders, and core muscles, while also engaging triceps and stabilizers for full-body control and balance.
Is the Kettlebell Walkover Pushup good for building core strength?
Yes, the Kettlebell Walkover Pushup is excellent for building core strength, as the walkover phase requires strong abdominal engagement and rotational control.
Can beginners perform Kettlebell Walkover Pushups safely?
Kettlebell Walkover Pushups are best suited for advanced users; beginners should master standard push-ups and balance drills before progressing to this complex variation.
How do I progress to Kettlebell Walkover Pushups?
Start with deficit push-ups on kettlebells, then add lateral movement drills like shoulder taps or plank walkovers before combining them into the full walkover pushup.
Are Kettlebell Walkover Pushups effective for functional training?
Absolutely. Kettlebell Walkover Pushups develop functional upper body strength, coordination, and core stability—ideal for athletes and dynamic strength training routines.