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Kettlebell Burpee

Step by step instructions, muscle activation and variants for the Kettlebell Burpee.

HardGlutesQuadriceps

About this exercise

The kettlebell burpee is a full-body conditioning exercise that adds an external load to the traditional burpee by gripping a kettlebell in each hand throughout the movement. It simultaneously challenges cardiovascular endurance, lower-body power, and upper-body pushing strength. The added weight intensifies every phase of the movement compared to a standard bodyweight burpee.

How to Perform

  • Stand upright holding a kettlebell in each hand at your sides with a firm grip
  • Push your hips back, bend your knees, and lower the kettlebells to the floor while maintaining your grip
  • Jump or step both feet back simultaneously to land in a push-up position, arms straight and hands on the kettlebell handles
  • Perform a push-up by bending your elbows and lowering your chest toward the floor between the kettlebells
  • Push back up to the top of the push-up position
  • Jump or step your feet forward to return to the squat position
  • Drive explosively through your legs to stand and press or swing the kettlebells overhead
  • Lower the kettlebells back to your sides and repeat

Muscle Activation

Primary
GlutesQuadriceps
Secondary
TricepsCoreMiddle chest

About the Kettlebell Burpee

The Kettlebell Burpee is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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