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Exercise of the Week: Kettlebell Burpees to High Pull
06-12-2009
Tagged Under : Kettlebell, Kettlebell Burpees
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 a little cardio as well as core, leg and arm strength. This is a very 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 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, if you feel confident, add the jump later. 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 and 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 or, if you’re advanced, jump the feet back into a plank position. Step or jump 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.
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