ULTIMATE PUSHUP CHALLENGE!!!! Single Leg Stability Ball Eccentric Isometrics Pushup on Kettlebells

Ready for your weekend challenge? Try this single leg eccentric isometric stability ball pushup with hands on small kettlebells (10 lbs) as shown here by my awesome client & national level figure competitor Leslie Petch. Besides annihilating the chest, triceps, shoulders, core, and musculature of the lumbopelvic hip complex, these also help expose and address any weak link throughout the kinetic chain (including the feet and ankles). In fact, if there is any weakness, area of dysfunction, postural misalignment, or movement aberration, these will be impossible to perform.

Before I go any further, it’s important to note that this is an incredibly difficult & advanced movement that should only be performed if you have a solid foundation of strength, stability, motor control, & body mechanics. However, gradually working up to this by first regressing the movement then progressing to more advanced modifications will actually help you build these aforementioned physiological attributes. With that said once you progress to the point that you can do these it’s safe to say you’ve mastered your motor control and overall body mechanics from head to toe. Oh and in case you were wondering, yes the surface makes a huge difference as a soft turf or mat as shown here is much more challenging than a hard floor due to the added instability.

My progression protocol would be as follows. Pushup with both feet on ball & hands on floor - Plank with both hands on floor & one foot on ball, - Pushups with both hands on the floor & one foot on ball - planks and pushups with both feet on ball & hands on small kettlebells - planks and pushups with one foot on ball & hands on small kettlebells - pushups with no hands or feet and simply levitating off the ground. As Yoda once said, Once you can perform the levitation pushup, mastered the way of the Jedi successfully you have!!!!