Kettlebell Vertical Swing Burpee – Exercise Tutorial
Can you believe it’s only 2 weeks until the big Crimbo??! I can’t – where has this year gone?
Anyway, today I am teaching a great body weight and kettlebell combination exercise. Like I mentioned in the Kettlebell Vertical Swing Tutorial, adding a burpee, or half burpee really, is a great way to ramp up the heart rate and engage the core even more during a workout. In addition to that, you will also work the chest, triceps and anterior delts – we’re talkin a full body exercise now!
Once you have mastered the Vertical Swing, you can then progress to trying this additional move as well. It looks easy, but there are a few key things to watch out for with regards to maintaining proper form to minimise the risk of injury.
- Place hands on the ground inside the knees.
- Try and keep your chest over the Kettlebell during the jump out and in.
- Keep the core tight throughout, don’t allow the hips to dip towards the floor on the jump back.
- When jumping in over the kettlebell again, if the heels lift off the floor, you may not have a wide enough stance.
- If you lack flexibility in the hips and glutes and find this exercise too difficult, then practice stepping in and stepping out to increase the range of movement.
- The last point is also a great way to help deepen your squat
Now for the actual teaching points:
- Starting position is for Vertical Swing
- After you complete one Vertical Swing, place the Kettlebell back on the floor between the legs and squat down until you can place the hands flat on the floor beside the bell and inside the knees. Keeping the head and chest up.
- Once you have a stable base from the hands, jump back into a plank position with both feet, keeping the core tight and the back straight. Keep the shoulders above the hands.
- Now jump back to the starting position, remembering to keep the wider sumo squat stance.
- Before completing another Vertical Swing, please ensure you are positioned correctly over the kettlebell, the back is straight and the head and chest are up.
- Remember to fully extend the hips on the vertical swing, by squeezing those glutes – this, along with tightening the core will not only provide the force and momentum for the upper body part of the exercise, it will also save your back! Do not hyper-extend your back when the Kettlebell is over your head.
Once you are happy with the above pointers, you can then begin to increase the speed a little. Remember this is a great exercise for co-ordination too, so don’t be worried if you’re all over the show at the start.
Beginners – either use a lighter weight, or perform the burpee section stepping in and out and just stand up without the kettlebell, until you feel totally comfortable. Then add the vertical swing with a light weight to start.
Ok so that’s really it, I hope you all find this helpful, and as usual, I am happy to clarify any points if need be. Don’t worry about asking
Cheers for now.