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Burpee Over Kettlebell
High-intensity full-body CrossFit exercise combining a burpee with a lateral jump over a kettlebell, targeting quads, glutes, chest, and core to build conditioning, coordination, and power; scaled by stepping over instead of jumping.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Shoulders, Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Chest
7/10Mid Chest
Triceps
7/10Lateral Head, Medial Head
Hamstrings
6/10Biceps Femoris
Abs
6/10Rectus Abdominis
Shoulders
5/10Anterior Delts
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Place a kettlebell on the floor and stand to one side with feet shoulder-width apart.
- Squat down and place hands on the floor in front of your feet.
- Kick feet back to a high plank position.
- Lower chest and thighs to the floor for a push-up.
- Push up and jump feet forward to squat position.
- Explode laterally over the kettlebell with both feet.
- Land softly on the other side and repeat from squat.
Coaching Tips
Form Cues
- Keep core tight
- Land softly on balls of feet
- Drive hips explosively
- Maintain straight plank
- Jump with feet together
- Eyes forward throughout
Breathing
Inhale during descent to plank and push-up, exhale forcefully during ascent and jump.
Tempo
1-0-1
Range of Motion
Full push-up with chest to floor, squat to thighs parallel, clear kettlebell height with jump.
Safety
Safety Notes
- Secure kettlebell to prevent movement
- Absorb jump impact through knees and hips
- Avoid if acute wrist or shoulder pain
- Use step-over for joint issues
- Ensure clear space around kettlebell
- Stop if dizzy from intensity
Spotting
Not required; perform in open space with self-awareness of form and fatigue.
Common Mistakes
- Rushing form leads to sloppy plank
- Arching back during push-up
- Clipping kettlebell on jump
- Not fully extending in push-up
- Leaning forward on landing
- Inconsistent breathing
When to Avoid
- Acute shoulder impingement
- Wrist injuries
- Lower back strain
- Recent ankle sprain
Flexibility Needed
- Shoulder flexion for plank
- Ankle dorsiflexion for squat
- Hip mobility for jump
Build Up First
- Master basic burpee
- Proficient plank hold
- Comfortable with lateral jumps
Also known as
Kettlebell Burpee Jump, Burpee Lateral Over KB, KB Over Burpee
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