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Burpee Over Kettlebell 101 Video Tutorial

Gym Advanced Variation Core Exercise

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Burpee Over Kettlebell
Burpee Over Kettlebell

Exercise Synopsis

Target Muscle Group

Abs

Secondary Targets

Execution

Compound

Force Type

Push

Required Equipment

Kettlebell

Fitness Level

Intermediate

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

The Burpee Over Kettlebell is a dynamic and intense full-body exercise that combines cardiovascular conditioning with strength training. The primary target muscle group is the abs, emphasizing core engagement throughout the movement. This exercise involves starting in a standing position, performing a squat, transitioning to a plank position, executing a push-up, and then explosively jumping over a placed kettlebell. The jump component not only enhances cardiovascular fitness but also engages the legs and lower body. Secondary targets include the triceps, chest, and shoulders, as the exercise incorporates a push-up element. The Burpee Over Kettlebell is an efficient way to work multiple muscle groups simultaneously, providing a challenging and effective workout with the added benefit of enhancing overall agility and endurance.

How to Perform

  1. Starting Position: Begin by standing with your feet shoulder-width apart and a kettlebell placed on the ground between your feet. Ensure that your back is straight, shoulders are back, and core is engaged.

  2. Squat Down: Lower your body into a squat position, bending at the knees while keeping your back straight. Reach down and grasp the kettlebell handle with both hands.

  3. Plank Position: From the squat position, jump or step your feet back into a plank position. Your body should form a straight line from head to heels, engaging your abs and core.

  4. Perform a Push-Up: Lower your chest to the ground by bending your elbows, performing a push-up. Ensure that your body remains in a straight line, and your chest nearly touches the ground.

  5. Jump or Step Forward: After completing the push-up, jump or step your feet back toward the kettlebell, returning to the squat position. Keep your core engaged during this movement.

  6. Explosive Jump: In one swift motion, explosively jump vertically, propelling your body upward. As you jump, clear the kettlebell, ensuring both feet land on the opposite side.

  7. Land Softly: As you land on the other side of the kettlebell, bend your knees slightly to absorb the impact. Maintain a soft landing to minimize stress on your joints.

  8. Repeat the Sequence: After landing, immediately go into the next repetition by descending into another squat, placing your hands on the kettlebell, and repeating the sequence.

  9. Breathing: Coordinate your breathing throughout the exercise. Inhale during the squat and plank positions, exhale during the push-up, and inhale again before the explosive jump.

  10. Maintain Control: Focus on controlled movements to ensure proper form and maximize the engagement of the target and secondary muscle groups. Pay attention to the alignment of your body during each phase of the exercise, emphasizing the activation of the abs, triceps, chest, and shoulders.

Tips

  1. Start with Proper Stance: Begin the Burpee Over Kettlebell exercise with your feet shoulder-width apart, ensuring a stable foundation for the movements that follow.

  2. Engage Core Muscles: Activate your core muscles throughout the entire exercise to provide stability and emphasize the target muscle group, the abs.

  3. Squat and Grasp Kettlebell: Lower your body into a squat position, grasping the kettlebell on the ground between your feet with both hands, maintaining a neutral spine.

  4. Execute a Controlled Push-Up: Transition into a plank position and perform a controlled push-up, engaging the triceps, chest, and shoulders. Keep your body in a straight line during the descent.

  5. Jump or Step Feet Forward: After the push-up, jump or step your feet back toward the kettlebell, returning to the squat position. This phase contributes to overall cardiovascular conditioning.

  6. Explosive Vertical Jump: Propel your body upward with an explosive vertical jump, clearing the kettlebell. Use the power from your legs and engage your abs for stability.

  7. Land Softly and Safely: Land softly on the other side of the kettlebell, bending your knees slightly to absorb the impact and reducing stress on your joints.

  8. Maintain Fluidity: Perform the entire sequence in a fluid and controlled manner, ensuring a seamless transition from one phase to the next for maximum effectiveness.

  9. Control Breathing: Coordinate your breathing with the movements. Inhale during the squat and plank positions, exhale during the push-up, and inhale before the explosive jump.

  10. Focus on Form and Alignment: Prioritize proper form and body alignment throughout the exercise, emphasizing the engagement of the abs while also targeting the triceps, chest, and shoulders.

How Not to Perform

  1. Avoid Rounded Back During Squat: Do not allow your back to round during the initial squat. Maintain a neutral spine to prevent strain on the lower back and ensure effective engagement of the abs.

  2. Refrain from Neglecting Core Engagement: Avoid neglecting core engagement at any stage of the exercise. Failing to keep the core activated diminishes stability and reduces the emphasis on the target muscle group, the abs.

  3. Steer Clear of Rushing the Push-Up: Resist the urge to rush through the push-up phase. Perform a controlled push-up to fully engage the triceps, chest, and shoulders, and to prevent unnecessary stress on the joints.

  4. Don't Sacrifice Form for Speed: Avoid sacrificing form for speed. Maintain proper form during each phase of the burpee, ensuring quality movements over quantity to prevent injuries and optimize muscle engagement.

  5. Do Not Neglect Controlled Landing: Refrain from neglecting a controlled landing after the jump. Landing too forcefully can lead to joint strain, so focus on a soft and controlled descent on the other side of the kettlebell.

  6. Avoid Overarching Neck During Jump: Do not overarch your neck or look upwards during the explosive jump. Keep your gaze forward to maintain proper neck alignment and prevent unnecessary strain.

  7. Don't Neglect Proper Breathing Coordination: Avoid erratic breathing patterns. Coordinate your breathing with the movements to ensure optimal oxygen intake and stability throughout the exercise.

  8. Prevent Knee Locking: Steer clear of locking your knees during any phase of the burpee. Maintain a slight bend in the knees to absorb impact and reduce the risk of joint strain.

  9. Avoid Using an Inappropriate Kettlebell Weight: Do not use a kettlebell that is too heavy or too light for your fitness level. Using an improper weight compromises form, wastes energy, and increases the risk of injury.

  10. Refrain from Neglecting Rest Periods: Avoid neglecting rest periods between repetitions if needed. Performing consecutive burpees without adequate rest may lead to fatigue, compromising form, and reducing the effectiveness of the exercise.

Variations

Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.

EQUIPMENT

Dumbbell

EXECUTION

Isolation

FITNESS LEVEL

Beginner

EQUIPMENT

Kettlebell

EXECUTION

Compound

FITNESS LEVEL

Intermediate

Alternatives

Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.

EQUIPMENT

Kettlebell

EXECUTION

Compound

FITNESS LEVEL

Intermediate

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