Kettlebell Burpee

Unleash full-body power with the Kettlebell Burpee! This dynamic exercise combines explosive movement and strength for an intense cardio workout.

AdvancedPlyometrics Kettlebell

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Description

A challenging full body exercise that combines a kettlebell swing with a burpee for an intense cardio workout.

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How to do Kettlebell Burpee

01
Setup
Stand with your feet shoulder-width apart, with the kettlebell placed 6-12 inches in front of your feet on the floor.
02
Setup
Squat down, placing your hands on the floor just inside your feet, then explosively kick your feet back into a high plank position.
03
Perform a push-up by lowering your chest towards the floor, then push back up to the plank position.
04
Immediately jump your feet forward, landing outside your hands, then grasp the kettlebell handle with both hands.
05
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.
06
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.

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Questions

Is Kettlebell Burpee good for beginners?

Kettlebell Burpee is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Kettlebell Burpee?

You need Kettlebell to perform Kettlebell Burpee. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Kettlebell Burpee?

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.

What are common mistakes when doing Kettlebell Burpee?

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.