Burpee Barbell Over-the-Bar

Body region

• Legs
• Chest
• Shoulders
• Arms
• Glutes

Muscles

Main

• Pectoralis Major
• Gluteus Maximus
• Vastus Lateralis
• Vastus Medialis
• Triceps

Helps

• Deltoid
• Gastrocnemius
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis

Equipment

• Barbell

Technique

1. Stand beside a loaded barbell lying on the floor, feet near it.
2. Drop into a burpee: hands to the floor, jump the feet back, lower the chest to the floor.
3. Push up, jump the feet in and hop with both feet sideways over the bar.
4. Land softly on the other side of the bar and go straight into the next burpee.

Cues

• Use a bar with bumper plates so it does not roll.
• Jump high enough to clear the bar with both feet.

Common mistakes

• Landing on the bar or the plates when tired.
• Jumping with a bar that can roll or is poorly stabilised.
• Sagging the lower back in the push-up.

Alternatives

• Burpee
• Jump Squat