Full body
Barbell Burpee
The Barbell Burpee is a strength exercise with a barbell for your whole body. Share of the load in the Zulta muscle model: quads (vastus lateralis) 11%, gluteus maximus 11% and mid chest 10%.
How to do it
- Stand behind a loaded barbell on the floor, feet hip-width.
- Squat down, place the hands on the bar just outside shoulder-width and jump the feet back to a plank.
- Lower the chest to the bar and push back up to the plank.
- Jump the feet in toward the hands.
- Deadlift the bar to standing with a flat back, then lower it and start the next rep.
Tips
- Keep the bar still under the hands: it is a stable base for the plank.
- Brace the trunk in the plank so the hips do not sag.
- Reset a flat back before every deadlift.
Common mistakes
- Rounding the back when lifting the bar from the floor.
- Letting the hips drop in the plank.
- Landing with the feet too far back so the jump-in falls short.
Muscles worked by the Barbell Burpee
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Holding a load throughout. Drop to the floor, push up, jump the feet in and jump up: a full-body pattern of squat, push and jump with the core holding the plank.
Barbell Burpee alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Barbell Burpee work?
Mainly the quads (vastus lateralis), gluteus maximus and mid chest. The quads (vastus medialis), front delts, triceps (lateral head), upper abs, spinal erectors (lower back) and hip flexors assist.
Is the Barbell Burpee good for beginners?
The Barbell Burpee is rated intermediate. Learn the technique with a light weight first.
What is a good alternative to the Barbell Burpee?
For example the Dumbbell Burpee, Devil Press and Man Maker. They train mostly the same muscles, some with different equipment.
How do you make the Barbell Burpee harder?
Add weight or reps, or move on to the Devil Press and Man Maker.
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