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- Step 1: Stand with a kettlebells (or dumbbells) in each hand and feet shoulder-width apart.
- Step 2: Bending at the hips and knees, reach down to put your kettlebells on the ground.
- Step 3: Once your weights have reached the ground, extend your legs out behind you with a quick hop into a push-up position.
- Step 4: Push one of the kettlebells into the floor, while rowing the other kettlebell. Pull back with your shoulder on the side you are working on and flex your elbow to pull the kettlebell to your side.
- Step 5: Lower the kettlebell to the floor and repeat the steps with the kettlebell in your other hand.
- Step 6: Keeping your weights on the ground, reverse the leg drive motion to bring your feet back under you.
- Step 7: Stand up tall as quickly as you can without compromising form.
Details
plank row burpee is a cardiovascular, free weights, plyometrics, and total body
exercise
that primarily targets the quads
and to a lesser degree also targets the abs, biceps, chest, forearms, glutes, hamstrings, hip flexors, lats, lower back, middle back, shoulders and triceps
...more
plank row burpee is a cardiovascular, free weights, plyometrics, and total body
exercise
that primarily targets the quads
and to a lesser degree also targets the abs, biceps, chest, forearms, glutes, hamstrings, hip flexors, lats, lower back, middle back, shoulders and triceps.
The only plank row burpee equipment that you really need is the following:
dumbbells. There are however many different plank row burpee variations
that you can try out that may require different types of plank row burpee equipment or may even
require no equipment at all.
Learning proper plank row burpee form is easy with the step by step
plank row burpee instructions, plank row burpee tips,
and the instructional plank row burpee technique video on this page.
plank row burpee is a exercise for
those with a intermediate level of physical fitness and exercise experience.
Watch the plank row burpee video, learn how to do the plank row burpee,
and then be sure and browse through the plank row burpee workouts on our
workout plans page!
Tips
- If you need more support while performing the exercise, move your feet further apart.
- Keep your core tight throughout the exercise.
- Do not jerk the weight up. Row weight in a smooth controlled motion.
Variations
- One Arm Burpee
- Upright Row Burpee
- Plyometric Push-up Burpee
Types
- Force Type: N/A
- Mechanics Type: Compound
