Barbell Burpee
- Primary muscles
- Quads, Glutes, Chest
- Secondary muscles
- Triceps, Hamstrings, Abs
- Equipment
- Barbell
- Movement pattern
- None
Steps
- 1 Stand with your feet shoulder-width apart, facing a loaded barbell on the floor.
- 2 Hinge at your hips and bend your knees to grab the barbell with an overhand grip, hands slightly wider than shoulder-width.
- 3 Keeping your grip on the barbell, jump your feet back into a high plank position, maintaining a straight line from head to heels.
- 4 Perform a push-up by lowering your chest towards the floor, then push back up to the plank position.
- 5 Jump your feet forward towards your hands, landing in a squat position while still gripping the barbell.
- 6 Drive through your heels and extend your hips and knees to stand up, lifting the barbell off the floor as you rise.
- 7 Lower the barbell back to the floor by hinging at your hips and bending your knees, returning to the starting position.
