Legs · Kettlebell
Kettlebell Burpee
How to do the kettlebell burpee, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Compound
How to do it
Stand with a kettlebell on the floor between your hands. Drop into a squat, grip the kettlebell handle, kick your feet back to a plank over the bell, then jump your feet back in. Drive up and pull the kettlebell into a clean or pull to your chest as you stand, then reset and repeat.
- 1Feel your whole body work as you drop, kick back, and explode up with the
- 2bell
- 3Keep a steady rhythm to elevate your heart rate and challenge your conditioning
- 4Land softly on each rep and feel the cushioning through your legs
Common mistakes
- Don't let your hips sag in the plank or your back round on the pull-up
- Avoid skipping range; hit a full plank and full stand each rep
- Don't land with stiff knees; absorb the impact through a slight bend
Muscles worked
The kettlebell burpee mainly works the quads, with the triceps, mid chest, upper abs, lower abs, glutes, hamstrings, calves, and front delts assisting.
- QuadsPrimary
- TricepsSupport
- Mid ChestSupport
- Upper AbsSupport
- Lower AbsSupport
- GlutesSupport
- HamstringsSupport
- CalvesSupport
- Front DeltsSupport
- ForearmsMinor
- ObliquesMinor
Kovo programs the kettlebell burpee for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.