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Burpee Over the Bar

Muscle Group:

How to do a Burpee Over the Bar

  1. Place a barbell on the ground and stand perpendicular on one side of it.
  2. Jump in the air and immediately descend into a squat while keeping your back neutral.
  3. Once you’re at the bottom of the squat, reach forward and plant your palms firmly on the floor as you simultaneously kick your feet back. You should end up in a high plank position at this point.
  4. With your body straight as an arrow and shoulders, elbows, and wrists in a straight vertical line, take a breath and descend into a push-up by bending your elbows. Go down as comfortably as you can, then push yourself back to the high plank position.
  5. Once you perform the push-up, lunge both feet forward next to where your hands are positioned, squat up, and jump laterally over the barbell.
  6. Descend into a squat and repeat the same movement. Once you’re done, jump laterally once again over the bar and repeat the motion.
  7. Keep alternating until you finish the set.

Burpee Over the Bar Alternatives