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Kettlebell Exercises

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Updated January 21, 2010

9 of 10

Kettlebell Burpees
Kettlebell Exercises
Paige Waehner
Burpees, also known as squat-thrusts, are extremely challenging to the body and the heart rate. One way to ramp up the intensity, if you're game, is to try it with a kettlebell. The idea is to do the move while holding onto the bottom part of the kettlebell below the handle, or the 'bell' rather than putting your hands on the floor.

Take care with this move - if your wrists and arms aren't balanced and straight or your kettlebell isn't flat and stable, it's easy for the kettlebell to tip over or twist, which can cause injury. Try this move, first, by stepping the legs back one at a time instead of jumping to get a feel for your stability. If you feel comfortable, add the jump once you've mastered the exercise.

  1. Stand with a heavy kettlebell on the floor in front of you.
  2. Squat down and place hands on either side of the bell under the handles.
  3. Make sure you're balanced over the weight, wrists straight and strong, so that it doesn't tip over.
  4. Step the legs back one at a time into a plank position or, if you're advanced, jump the feet back into a plank position.
  5. Step or jump the feet back to start and stand up. You can add intensity by holding the kettlebell (by the handle) while standing up.
  6. Repeat for 1-3 sets of 8-16 reps.

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