Kettlebell Burpee Pop Squat

A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.

HOW TO PERFORM

Setup: Place a kettlebell on the floor directly in front of you.
Drop Down: Hinge at your hips and bend your knees to place both hands on the floor beside the kettlebell handle.
Plank / Sprawl: Kick or step your feet back into a strong high-plank position. Keep your core, glutes, and quads tight (do not drop your hips or sag your lower back). (Note: A standard kettlebell pop squat or bell burpee typically skips the full push-up to protect your face and keep the movement explosive.)
Pop Up: Jump or snap your feet forward wide, landing your feet right outside your hands near the kettlebell.
Clean & Squat: Grab the kettlebell handle, clean or pull it up to your chest into a tight goblet squat position as you stand, sink down into a deep squat, and then stand back up or reverse the motion to set the bell down for the next repetition.

Land the feet wide enough that the bell sits between them. That keeps the back flat when you grab it.
Keep the plank solid. Hips sagging on the jump back is the first sign the set has gone on too long.

Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.