Burpee Over Kettlebell
The burpee over kettlebell is a burpee with a sideways jump over a kettlebell standing on the floor. It works your chest and quads hardest, with your abs and the front of your shoulders helping throughout, and it gets your heart rate up quickly. It suits people who already move comfortably through a standard burpee and want a harder, more coordinated challenge.
Muscles worked
The Burpee Over Kettlebell mainly works your chest and quadriceps, with your abs and anterior delts helping.
Setting up
- Use a kettlebell with a flat base, and place it on a non-slip floor. Pick a light or small one to start, as you only jump over it and never lift it.
- Stand side-on to the bell with your feet hip-width apart, about a foot away from it. You need enough room to jump across without clipping the handle.
- Clear the space around you and wear flat, grippy trainers. Keep your hands off the bell when you go down to the floor.
How to do the Burpee Over Kettlebell
- Stand tall beside the kettlebell, take a breath in and brace your abs as if you were about to be nudged in the stomach.
- Squat down, place both hands flat on the floor in front of you, and jump or step your feet back into a high plank. Your hands should sit under your shoulders, with a straight line from head to heels.
- Lower your whole body as one piece until your chest touches the floor, keeping your elbows at roughly 45 degrees to your body.
- Press the floor away to return to the plank, then jump or step your feet back in towards your hands.
- Drive through your whole foot and jump up, then straight sideways over the kettlebell, tucking your knees slightly so your feet clear the bell.
- Land softly on both feet with bent knees, directly into your next burpee on the other side of the bell, and alternate sides each rep.
Form tips
- Keep your abs braced in the plank and as you lower, so your hips do not sag towards the floor before your chest does.
- Think of pushing the floor away on the way up. This keeps your chest and the front of your shoulders working rather than letting you flop up.
- Jump from a strong leg drive, aiming to clear the bell by a comfortable margin rather than just skimming it.
- Land quietly with your knees bent and over your toes. If your landing is loud, slow down or jump less far.
- Stop if anything hurts, and get it checked. Sharp pain is not the same as feeling out of breath.
Common mistakes
Sagging hips in the plank
Squeeze your abs and keep a straight line from head to heels before you lower. If you cannot hold it, slow down or take longer rests between reps.
Jumping too close to the bell
Start with the kettlebell a full foot away and jump with a little tuck. Clipping the handle with your feet can cause a trip or a bad landing, so give yourself space.
Stiff-legged landings
Land on the whole foot with your knees bent, and let your hips sink back slightly to absorb the impact. Your quads should be doing the work, not your joints.
Not reaching the floor with your chest
Lower until your chest actually touches, or use a slightly raised surface for your hands if you cannot manage this yet. A full range builds the chest more effectively than a half-rep.
Sets and reps
| Build strength | 4 sets of 5-6 controlled reps, resting 2 minutes between sets. Focus on a strong chest-to-floor press and a powerful jump, and stop each set before form slips. |
|---|---|
| Build muscle | 3 sets of 8-12 reps, resting 60-90 seconds between sets. Use this after your main lifts, as it works the chest and quads but is tiring. |
| Fat loss and fitness | Work for 30 seconds, rest for 30 seconds, and repeat for 6-10 rounds. Keep the pace steady enough to maintain good form, and step instead of jumping if you tire. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Burpee Over Kettlebell alternatives
Machine taken, or want some variety? These work the same main muscles.
Burpee Over Kettlebell FAQs
What weight kettlebell should I use for burpees over a kettlebell?
You do not lift the bell, so weight matters less than size and stability. A light kettlebell, such as 8-12 kg, with a flat base is a good place to start. Pick one you can clear comfortably and that will not tip over if you knock it.
Can beginners do burpees over a kettlebell?
They can once they are happy with a standard burpee. Step your feet back and in instead of jumping, and step over the bell rather than leaping. Build up to the full version gradually.
How is this different from a normal burpee?
The jump goes sideways over an object instead of straight up, so you need more control, space and leg drive. You also change sides each rep, which makes the movement more demanding on your coordination and quads.
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