Kettlebell Burpee

Description

How to Do Kettlebell Burpee

1. 1
   Setup

   Stand with your feet shoulder-width apart, with the kettlebell placed 6-12 inches in front of your feet on the floor.

2. 2
   Setup

   Squat down, placing your hands on the floor just inside your feet, then explosively kick your feet back into a high plank position.

3. 3

   Perform a push-up by lowering your chest towards the floor, then push back up to the plank position.

4. 4

   Immediately jump your feet forward, landing outside your hands, then grasp the kettlebell handle with both hands.

5. 5

   Hinge at your hips, hike the kettlebell back between your legs, then explosively drive your hips forward to propel the kettlebell up to chest height in a swing.

6. 6

   Allow the kettlebell to naturally swing back down, hinging at your hips as it descends, returning to the starting position on the floor to initiate the next repetition.

Tips

• Prioritize a strong hip hinge for both the burpee jump-up and the kettlebell swing, ensuring your glutes and hamstrings initiate the powerful movement.
• Maintain a tight core and a neutral spine throughout the entire exercise, especially when kicking back into the plank and during the kettlebell swing.
• Control the eccentric phase of the kettlebell swing, allowing the bell to naturally descend as you hinge your hips back, rather than pulling it down with your arms.
• Synchronize your breath: exhale powerfully as you stand up from the burpee and during the upward phase of the kettlebell swing, inhaling on the descent.

Common Mistakes

• ×Rounding the back during the burpee or kettlebell hike can lead to injury; fix this by keeping your chest up and engaging your core to maintain a neutral spine.
• ×Using arm strength to lift the kettlebell in the swing instead of hip drive is inefficient; correct this by focusing on a powerful hip extension to propel the bell.
• ×Losing core stability in the plank position reduces effectiveness; improve this by actively bracing your abdominal muscles and squeezing your glutes when your feet are kicked back.