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Paige Waehner

Exercise of the Week: Walking Kettlebell Burpees to High Pull

By December 8, 2009

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Combination exercises are an effective way to get a little more out of your workout time and this combo, using kettlebells, will become an instant favorite or, if you're a trainer doing this with your clients, it might get you instantly fired. This is a great combo move because it involves core, leg and arm strength. This is an advanced move, so it isn't for everyone and there are a few things to watch out for to stay safe and avoid injury.

First, during the walking burpees, the kettlebell can tip if you don't keep your weight balanced, your wrists straight and the shoulders directly over the wrists. My recommendation is to try this move by stepping back one foot at a time to practice and, only if you're very advanced and feel confident, change it to a jump. Second, as you stand up, keep the abs in to support the back and use your hips to power the weight up over head. If you're new to kettlebells, make sure you learn about Kettlebell Basics and Getting Stared with Kettlebells before trying this or other kettlebell exercises.

Do it right: Stand with a heavy kettlebell on the floor in front of you. Squat and grab onto the handles, making sure you're balanced directly over the weight, wrists straight and strong, so that it doesn't tip over. Step the legs back one at a time into a plank position. Step the feet back to start and stand up, using your hips to help power the weight up over the head. Repeat for 8-12 reps.

Edited to add: This move was meant to be a slow, walking burpee rather than a jump (the jump was for people who want a very advanced move). Apologies for the misunderstanding.

December 8, 2009 at 11:23 am
(1) TabataFreak says:

This kettle ball burpee looks very dangerous. Thrusting out your legs with a single balance point on the kettle is not very stable. Better off thrusting out with your hands off the kettle in a push up position and grab the kettle as you come up for the high pull.

Burpees alone are a great work out too. Add in a push-up and a jump at the end. Very challenging to do 15-20 especially if you only take 30 second breaks between sets.

December 8, 2009 at 4:27 pm
(2) Dogmama says:

I agree about this being a dangerous exercise. Why not use two dumbbells that have hexagonal ends?

December 9, 2009 at 7:31 am
(3) TommyTrainer says:

Oh yea of little faith! Take a risk and control your movements slowly and stabily. That’s the reason for the 1 kettlebell to activate more core muscles. As the article says you can slowly extend 1 leg at a time. Prior to this try an 8 count bodybuilder, it is easier, uses 2 hands and will give you the moxy to take a further risk. Loosen-up and have some faith in yourself!

December 9, 2009 at 10:14 am
(4) StephenB says:

Burpees are a great exercise not to be taken lightly. I disclocated my thumb last week as I dropped from the jump phase into the press up position phase. Doing a burpee onto a single balanced point like this is madness. You would have to do it so carefully and slowly you would take all the dynamic momentum out of the move. FAIL

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