Kettlebell Burpee
- Target muscle
- —
- Equipment
- Kettlebell
- Body part
- Plyometrics
- Type
- Aerobic
The Kettlebell Burpee is a high-intensity, full-body plyometric exercise that combines a push-up, plank, and explosive jump using a pair of kettlebells for the ground phase. It delivers demanding aerobic conditioning while challenging coordination and total-body strength, making it an effective tool for building cardiovascular endurance and athleticism.
How to do the Kettlebell Burpee
- 1Stand with feet shoulder-width apart and a kettlebell on the floor in front of each foot, handles parallel.
- 2Hinge at the hips and bend your knees to grip both kettlebell handles, one in each hand.
- 3Jump or step both feet back into a high plank position, keeping your hands on the kettlebell handles with wrists neutral and core braced.
- 4Lower your chest toward the floor between the kettlebells to perform a push-up, keeping your elbows close to your sides.
- 5Press back up to the plank position, locking out your arms.
- 6Jump or step both feet forward toward the kettlebells, landing with knees bent and weight in your heels.
- 7Drive through your legs, release the handles, and explode upward into a full jump, extending your hips and reaching your arms overhead.
- 8Land softly with knees slightly bent and immediately set up for the next rep.
Form tips
- Keep your wrists straight and directly over the kettlebell handles throughout the plank and push-up phases to avoid wrist strain.
- Brace your core and squeeze your glutes during the plank to prevent your hips from sagging or piking.
- Use a controlled push-up rather than a chest-drop — maintaining tension through the movement makes every rep more effective.
- Land each jump with soft, bent knees to absorb impact and protect your joints.
- Choose a pair of matching kettlebells heavy enough to stay stable on the floor but light enough to maintain proper plank alignment.
Common mistakes
- Letting the hips sag during the plank phase, which places excessive stress on the lower back and reduces core engagement.
- Placing hands flat on the floor instead of gripping the kettlebell handles, which defeats the purpose of the exercise and misses the stability challenge.
- Rushing through the push-up by dropping the chest without pressing back up fully, shortchanging the strength component of the movement.
- Landing stiff-legged from the jump, which sends jarring impact forces through the knees and ankles instead of being absorbed by the muscles.
- Using kettlebells that are too light and tip or slide on impact, creating an unstable and unsafe surface — ensure the bells sit flat and are heavy enough to stay put.
Frequently asked questions
What is the difference between a regular burpee and a kettlebell burpee?
In a regular burpee your hands go flat on the floor. In a kettlebell burpee you grip the handles of two kettlebells instead, which keeps your wrists neutral, increases the range of motion on the push-up, and adds a grip and stability challenge throughout the movement.
Do I need two kettlebells for this exercise?
Yes — you need a matching pair so both hands are at the same height during the plank and push-up phases. Using a single kettlebell creates an uneven base that compromises shoulder alignment and balance.
What weight kettlebells should I use for kettlebell burpees?
Choose a weight that is light enough for you to maintain a solid plank and complete a full push-up with good form, yet heavy enough that the bells remain stable on the floor. Beginners often start with 12–16 kg; the bells must not tip or slide when you load them.
How many kettlebell burpees should I do per workout?
Because this is a high-intensity aerobic exercise, most people perform them in timed sets (e.g., 20–40 seconds of work) or low rep counts (5–10 reps) within a circuit or HIIT block. Start conservatively, focus on form, and build volume gradually as conditioning improves.
Can I do a kettlebell burpee without the jump at the end?
Yes. Replacing the jump with a simple standing hip extension is a lower-impact modification that reduces stress on the joints while preserving the full-body, aerobic nature of the exercise. This option suits beginners or those managing knee and ankle issues.
