Kettlebell Burpee - How to Perform, Muscles, Variants | SatisFIT Skip to main content

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

Common Mistakes

Common mistakes content is coming soon.

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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