Barbell Burpee
Muscle Groups: Quads, Hamstrings, Glutes, Traps, Shoulders, Abs, Chest, Calves, Hips
Barbell Burpee focuses on Quads, Hamstrings, Glutes, Traps, Shoulders, Abs, Chest, Calves, Hips, with Traps, Biceps, Forearm, Lower Back, Triceps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Barbell Burpee with proper form and technique.
- 1
Stand with feet shoulder-width apart, holding a barbell at your chest with both hands.
- 2
Lower into a squat and place the barbell on the ground in front of you, then jump your feet back to a plank position.
- 3
Perform a push-up, then jump your feet back towards the barbell, stand up, and lift the barbell overhead.
- 4
Repeat the movement for desired repetitions.
Tips for Success
These tips will help you perform Barbell Burpee safely and effectively while maintaining proper form.
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Keep your back straight during the squat and plank to avoid injury.
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Land softly on your feet when jumping back to reduce impact on your knees.
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Make sure to engage your core when lifting the barbell overhead for stability.
Secondary Muscles
While Barbell Burpee primarily targets Quads, Hamstrings, Glutes, Traps, Shoulders, Abs, Chest, Calves, Hips , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Traps, Biceps, Forearm, Lower Back, Triceps . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Barbell Burpee, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Barbell Burpee, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
