Kettlebell Burpee

Muscles worked

Setup

1. Place two kettlebells on the floor shoulder-width apart with the handles parallel to each other.
2. Stand directly behind the kettlebells with a hip-width stance.
3. Hinge at the hips and grip the handles firmly with a neutral grip (palms facing each other).

How to do it

1. Jump or step your feet back into a high plank position, keeping your weight centered directly over the kettlebell handles.
2. Inhale as you lower your chest toward the floor between the handles for a push-up, then exhale as you push back up to the plank.
3. Jump your feet forward into a wide squat stance outside the kettlebells, landing with your feet flat.
4. Keep your chest up and back flat as you drive through your heels to stand, deadlifting the kettlebells to a full upright position.

Form checklist

• Keep wrists straight and stacked directly over the handles to prevent the kettlebells from tipping.
• Maintain a neutral spine and engaged core during the plank and the deadlift phase.
• Ensure the kettlebells are on a flat, non-slip surface to maintain stability.
• Avoid rounding your lower back when transitioning from the squat to the deadlift.

Pro tips

• Squeeze the kettlebell handles as hard as possible to create 'irradiation,' which stabilizes the shoulder girdle during the push-up.
• Focus on a powerful hip drive during the deadlift phase to maximize glute and hamstring recruitment while protecting the lower back.

Make it harder

• Add a kettlebell clean and overhead press at the top of each repetition for a full-body 'cluster' movement.
• Increase the weight of the kettlebells to shift the focus from cardiovascular endurance to raw strength and power.

Frequently asked

What muscles does the kettlebell burpee work?

The kettlebell burpee primarily targets the glutes, hamstrings, and quadriceps, and also works the abs, deltoids, pectorals, and triceps as secondary muscles.

What equipment do you need for the kettlebell burpee?

The kettlebell burpee uses kettlebell.

Is the kettlebell burpee good for beginners?

The kettlebell burpee is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Burpee Over The DumbbellIntermediate · calves, glutes, hamstrings, and quadriceps
• Burpee ShuffleIntermediate · calves, glutes, hamstrings, and quadriceps
• Burpee Single Leg JumpIntermediate · calves, glutes, hamstrings, and quadriceps
• Burpee Two Star JumpsAdvanced · calves, glutes, hamstrings, and quadriceps