Kettlebell Burpee
Description
The kettlebell burpee is a brutal full-body conditioning exercise that combines a burpee with a kettlebell deadlift, jump back to push-up, return, and overhead press. It hits virtually every muscle group while delivering elite cardiovascular conditioning in a single movement.
Muscle Group
Equipment Required
Kettlebell Burpee Instructions
- Stand with a kettlebell on the floor between your feet. Hands on your hips.
- Hinge down and grip the kettlebell with both hands.
- From the hinge position, jump or step both feet back into a high plank position. Hands on the kettlebell handle.
- Lower into a push-up if able. Press back up.
- Jump or step your feet back to your hands.
- Stand up while lifting the kettlebell to your chest.
- Press the kettlebell overhead with both hands to lockout.
- Lower the kettlebell back to the floor. Repeat for the desired number of reps.
Kettlebell Burpee Form & Visual
Kettlebell Burpee Benefits
- Brutal full-body conditioning in one movement
- Trains the chest, legs, shoulders, and core simultaneously
- Excellent cardiovascular conditioning
- Builds work capacity
- Time-efficient compound exercise
- Burns calories at a very high rate
Kettlebell Burpee Muscles Worked
- Pectoralis major (push-up)
- Triceps brachii
- Quadriceps and glutes
- Anterior and lateral deltoid (press)
- Core (entire trunk)
- Hamstrings
Kettlebell Burpee Variations & Alternatives
- Standard Burpee
- Dumbbell Burpee
- Dumbbell Devil’s Press
- Burpee Box Jump
- Burpee Pull-Up
