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Burpee Over Barbell: Challenge Your Fitness and Build Full-Body Strength

Are you looking for a challenging exercise that can help you build full-body strength and improve your cardiovascular fitness? Look no further than Burpee Over Barbell! This full-body exercise is designed to target multiple muscle groups, including your chest, triceps, shoulders, core, and legs, while also providing a cardio challenge. Here at FitGAG, we’ve put together our comprehensive guide to help you master Burpee Over Barbell and achieve your fitness goals.

Table of Contents

Exercise Information

The Burpee Over Barbell is a high-intensity exercise that combines the full-body strength and endurance benefits of a Burpee with the power and coordination required to jump over a barbell. This movement is popular in CrossFit workouts and is an excellent way to challenge your fitness level. Let’s explore some general information about this exercise:

Level

The Burpee Over Barbell is an advanced-level exercise that requires a good amount of strength, endurance, coordination, and explosiveness. It’s not recommended for beginners, as it involves a lot of movement and can be challenging to perform correctly.

Equipment

To perform the Burpee Over Barbell, you’ll need a barbell that is appropriate for your fitness level. It’s recommended to start with a lower weight and work your way up as you gain strength and confidence in the movement.

Type of Exercise

The Burpee Over Barbell is a compound movement that engages multiple muscle groups at once. It primarily targets the chest, shoulders, triceps, core, legs, and glutes.

Burpee Over Barbell: Working Muscles

The burpee over barbell is a full-body exercise that targets multiple muscle groups including the chest, shoulders, triceps, core, glutes, and legs. This exercise is a high-intensity movement that combines the explosive movements of the burpee with the strength and power of lifting a barbell. In this section, we will discuss the primary and secondary muscle groups that are involved during the burpee over barbell exercise.

Primary Muscle Group: Chest, Shoulders, and Triceps

The primary muscle group targeted during the burpee over barbell is the chest, shoulders, and triceps. The chest muscles, including the pectoralis major and minor, are responsible for horizontal adduction of the arm and are heavily engaged during the push up portion of the burpee. The shoulders, including the deltoids and rotator cuff muscles, are responsible for stabilizing the shoulder joint and maintaining proper alignment during the exercise. The triceps, located on the back of the upper arm, are responsible for extending the elbow joint and are activated during the entire movement. During the barbell portion of the exercise, the chest, shoulders, and triceps are all activated to support the dynamic movement of the body.

Secondary Muscle Group: Core, Glutes, and Legs

In addition to the primary muscle groups, the burpee over barbell also engages the core, glutes, and legs to a significant extent. The core muscles, including the rectus abdominis, obliques, and transverse abdominis, are responsible for stabilizing the spine and maintaining proper posture during the exercise. The glutes, located in the buttocks, are responsible for hip extension and are activated during the jump portion of the exercise. The legs, including the quadriceps, hamstrings, and calves, are responsible for supporting the bodyweight during the entire movement and are heavily engaged during the squat and jump portions of the exercise.

By engaging both the primary and secondary muscle groups, the burpee over barbell provides a comprehensive full-body workout that is effective for building strength, endurance, and athleticism. This exercise can be modified to suit different fitness levels by adjusting the weight of the barbell or the pace of the movement.

In the next section, we will discuss the benefits of the burpee over barbell exercise in more detail.

Benefits of Burpee Over Barbell

Burpee over barbell is an intense and challenging exercise that combines a burpee with jumping over a barbell. It targets several muscles in the body and provides a variety of benefits. Here are five benefits of incorporating burpee over barbell into your fitness routine:

  • Burns Calories: Burpee over barbell is a high-intensity exercise that can burn a significant amount of calories in a short period of time, making it an effective exercise for weight loss.
  • Builds Total Body Strength: Burpee over barbell targets multiple muscle groups, including your legs, glutes, back, and core, making it an effective exercise for building total body strength.
  • Enhances Explosive Power: Burpee over barbell requires explosive power to jump over the barbell, which can help improve your overall explosive power.
  • Increases Cardiovascular Endurance: Burpee over barbell requires both strength and cardio, making it an effective exercise for improving cardiovascular endurance.
  • Can Be Modified: Burpee over barbell can be modified to increase or decrease the difficulty level. For example, you can perform them with a higher bar to make them more challenging, or you can perform them with a lower bar to make them easier.

By incorporating burpee over barbell into your fitness routine, you can enjoy these benefits and more. Whether you’re looking to burn calories, build total body strength, enhance your explosive power, improve cardiovascular endurance, modify the exercise difficulty, or add variety to your workout routine, burpee over barbell is a great choice.

Step By Step Instructions for Burpee Over Barbell

The burpee over barbell exercise is a full-body movement that targets your legs, core, and cardiovascular system while also improving your coordination and agility. Here’s how to perform the exercise correctly:

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Starting Position

  • Stand facing a barbell with weights on it.

Instructions

  1. Begin by lowering your body into a squat position, placing your hands on the ground in front of you.
  2. Kick your feet back, extending your legs fully and landing in a plank position.
  3. Perform a push up by bending your elbows and lowering your chest towards the ground.
  4. Push your body back up to the plank position, extending your arms fully.
  5. Jump your feet forward, landing on the other side of the barbell.
  6. Jump over the barbell, using a two-footed takeoff and landing.
  7. Turn around and repeat the burpee on the other side of the barbell.
  8. Continue alternating sides, moving quickly and smoothly from side to side.

Repeat for the desired number of reps or time, focusing on maintaining proper form and control throughout the exercise.

Burpee Over Barbell – Proper Form and Technique

The burpee over barbell is a full-body exercise that combines the explosive power of a burpee with the strength-building benefits of lifting a barbell. It targets your chest, shoulders, triceps, core, glutes, and legs. Proper form and technique are essential to perform this exercise safely and effectively.

Starting Position

  • Begin by standing in front of a barbell with your feet shoulder-width apart.

Proper Form and Technique

  • Squat Down: Begin by squatting down and gripping the barbell with both hands, keeping your back straight and your chest up.
  • Jump Back: Jump your feet back into a plank position, keeping your body straight and your hands under your shoulders.
  • Lower Your Body: Lower your body towards the ground, bending your elbows and keeping them close to your body.
  • Push Your Body Up: Push your body back up into a plank position, extending your arms fully.
  • Jump Your Feet Forward: Jump your feet forward towards the barbell, keeping them shoulder-width apart.
  • Jump Over the Barbell: Jump up and over the barbell, landing on the other side with both feet.
  • Turn Around: Turn around and face the barbell.
  • Repeat the Exercise: Repeat the exercise for the desired number of reps, jumping back and forth over the barbell each time.
  • Keep Your Body Straight: Keep your body straight throughout the exercise, avoiding any twisting or arching of your back.
  • Keep Your Shoulders Level: Keep your shoulders level throughout the exercise, avoiding any dipping or twisting.
  • Choose the Right Weight: Choose a weight that is appropriate for your fitness level and skill level.
  • Breathe: Remember to breathe throughout the exercise. Inhale deeply as you lower your body towards the ground, and exhale as you jump up and over the barbell.

By following these tips, you can perform the burpee over barbell with proper form and technique, effectively targeting multiple muscle groups while also improving your cardiovascular endurance and explosive power. Remember to start slowly, focus on your form, and gradually increase the weight of the barbell over time. This exercise is an effective way to challenge your bodyweight and improve your overall fitness level.

Frequency and Progression: How to Progress with Burpee Over Barbell for Optimal Cardiovascular and Full-Body Fitness

The Burpee Over Barbell is a full-body exercise that combines the strength-building benefits of weightlifting with the cardio-boosting effects of a high-intensity exercise. This exercise involves a burpee followed by jumping over a barbell, making it a challenging exercise for people of all fitness levels. In this section, we will discuss how to properly progress with Burpee Over Barbell for optimal cardiovascular and full-body fitness.

Frequency

To effectively train the body with Burpee Over Barbell, it is recommended to perform this exercise 1-2 times per week. However, it is important to also incorporate other exercises that target the cardiovascular system and strength, such as running, cycling, weightlifting, or swimming, to ensure overall fitness.

Progressive Overload

As with any exercise, it is important to progressively overload the body over time in order to see continued gains in fitness. One way to progress with Burpee Over Barbell is to increase the weight used on the barbell, or to increase the number of reps or sets performed. You can also add resistance to the exercise by wearing a weighted vest or using resistance bands.

Periodization

To avoid plateaus in your training and continue seeing progress, it is important to vary the volume and intensity of your Burpee Over Barbell workouts over time. One way to do this is through periodization, which involves breaking your training into different phases. For example, you could focus on higher reps and lower intensity for 4-6 weeks to improve endurance, then switch to lower reps and higher intensity for 4-6 weeks to improve power and explosiveness.

Mix It Up

To avoid boredom and ensure you are hitting the body from different angles, it is important to mix up your exercises. In addition to the Burpee Over Barbell, there are several variations that target different muscle groups, such as the Burpee Over Dumbbell or the Burpee Over Kettlebell. You can also vary the position and angle of your exercises to target different areas of the body.

Track Your Progress

To ensure you are making progress and staying on track with your Burpee Over Barbell workouts, it is important to track your progress. Keep a workout journal or use a fitness app to log the weight used on the barbell and the number of reps and sets performed for each exercise. This will help you identify areas where you need to improve and keep you motivated to continue pushing yourself.

Incorporating Burpee Over Barbell exercises into your workout routine can be a great way to improve overall cardiovascular and full-body fitness. By following these tips for frequency, progressive overload, and periodization, you can ensure that you are effectively training your body and reaching your fitness goals.

Mistakes of Burpee Over Barbell

The burpee over barbell is a full-body exercise that combines the explosive power of a burpee with the strength and coordination required to jump over a barbell. However, performing this exercise with improper form can lead to discomfort or even injury. Here are five common mistakes to avoid when performing the burpee over barbell:

  • Not using the proper form: Not using the proper form during the burpee over barbell can reduce the effectiveness of the exercise and put excessive stress on your joints. Instead, focus on keeping your core engaged, your hips level, and your body in a straight line.
  • Not starting from the proper position: Not starting from the proper position can reduce the effectiveness of the exercise and increase the risk of injury. Instead, start in a standing position with your feet shoulder-width apart and your hands by your sides.
  • Not engaging your core: Not engaging your core during the burpee over barbell can reduce the effectiveness of the exercise and put excessive stress on your lower back. Instead, engage your core muscles throughout the movement to maintain proper posture and control.
  • Not landing softly: Not landing softly during the burpee over barbell can increase the risk of injury to your joints and lower body muscles. Instead, land softly on the balls of your feet and use your leg muscles to absorb the impact.
  • Not choosing the appropriate barbell weight: Choosing a barbell weight that is too heavy can reduce the effectiveness of the exercise and increase the risk of injury. Instead, choose a weight that is appropriate for your fitness level and allows you to complete the exercise with proper form.
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By avoiding these common mistakes, you can safely and effectively perform the burpee over barbell to challenge your muscles and improve your cardiovascular fitness. Remember to always listen to your body and stop the exercise if you experience any discomfort or pain.

Variations of the Burpee Over Barbell: Take Your Full-Body Workout to the Next Level

The burpee over barbell is an advanced exercise that targets your arms, chest, core, and legs. Here are some variations to take your full-body workout to the next level:

Burpee Over Barbell with Dumbbells

This variation adds an extra challenge to the burpee over barbell by requiring you to hold dumbbells in your hands.

  • This can help to increase resistance and strengthen your grip.
  • Hold a dumbbell in each hand with your palms facing inwards and your arms at your sides.
  • Perform the burpee over barbell as you would normally, holding the dumbbells throughout the exercise.

Single-Leg Burpee Over Barbell

This variation requires you to perform the burpee over barbell on one leg, which increases the demand on your balance and stability.

  • Start in the standing position on one foot, perform a burpee by dropping down into a plank position and then jumping your feet towards your hands, and then perform a lateral jump over the barbell on the same leg.

Burpee Over Barbell with Knee Tuck

This variation adds an extra challenge to the burpee over barbell by requiring you to add a knee tuck after the lateral jump.

  • Perform the burpee over barbell as you would normally, but after performing the lateral jump, bring your knee towards your chest before returning to the starting position.

Burpee Over Barbell with Box Jump

This variation adds an extra challenge to the burpee over barbell by requiring you to perform a box jump after the lateral jump.

  • Perform the burpee over barbell as you would normally, but after performing the lateral jump, perform a box jump onto a box or bench.

Burpee Over Barbell with Snatch

This variation targets your upper body and improves your explosiveness.

  • Perform the burpee over barbell as you would normally, but after jumping over the bar, perform a snatch with the barbell and then return to the starting position.

Incorporating these variations into your full-body workouts can help to keep your routine fresh and challenging, while also targeting different areas of your body. As always, make sure to use proper form and technique to avoid injury.

Burpee Over Barbell: 5 Alternatives to Build Your Cardio and Strength

The burpee over barbell is a challenging exercise that combines the explosive power of a burpee with the strength-building benefits of lifting a barbell. However, if you’re looking to mix up your routine or don’t have access to a barbell, there are plenty of alternatives that can be just as effective. In this section, we’ll explore five alternatives to the burpee over barbell that you can try today.

Burpee Broad Jump

The burpee broad jump is a great alternative to the burpee over barbell that targets your legs and improves your explosive power.

  1. To perform a burpee broad jump, start with a burpee and then jump as far forward as possible.
  2. Turn around and repeat for 3-5 sets of 10-15 reps.

Plyometric Push Ups

Plyometric push ups are a challenging exercise that target your upper body and improve your explosive power.

  1. To perform a plyometric push up, start in a plank position and lower your body towards the ground by bending your elbows.
  2. Push up explosively, lifting your hands off the ground, and then land softly back in the starting position.
  3. Repeat for 3-5 sets of 10-15 reps.

Box Jumps

Box jumps are a great exercise that target your legs and improve your explosive power.

  1. To perform a box jump, stand in front of a sturdy box or bench.
  2. Jump onto the box, landing with both feet and standing up straight.
  3. Step down from the box and repeat for 3-5 sets of 10-15 reps.

Renegade Rows

Renegade rows are a great exercise that target your back, arms, and core while improving your overall strength.

  1. To perform a renegade row, start in a plank position with your hands on two dumbbells.
  2. Row one dumbbell up towards your chest, keeping your core engaged and your body straight.
  3. Lower the dumbbell back down and repeat on the other side.
  4. Repeat for 3-5 sets of 10-15 reps on each side.

Jump Rope

Jumping rope is a classic exercise that improves your cardiovascular fitness while also targeting your legs and core.

  1. To perform a jump rope, start with the rope behind you and swing it over your head.
  2. Jump over the rope as it comes towards your feet, moving as quickly as possible.
  3. Repeat for 3-5 sets of 30-60 seconds.

Incorporating alternatives to the burpee over barbell into your routine is a great way to keep your workouts fresh and challenging. These five exercises target your legs, upper body, and core while improving your overall strength and cardiovascular fitness. Give them a try and see how they work for you! Remember to always listen to your body and consult with a healthcare professional if you experience any pain or discomfort.

Burpee Over Barbell: Tips and Tricks for Building Total Body Strength and Endurance

Burpee Over Barbell is a challenging and dynamic exercise that combines the explosive power of burpees with the full-body workout of barbell training. This exercise targets multiple muscle groups, including your legs, glutes, core, and arms, making it an excellent addition to your workout routine if you’re looking to build total body strength and endurance. In this section, we’ll share some tips and tricks to help you perform Burpee Over Barbell correctly and get the most out of it.

  • Assume the Starting Position: Begin by standing behind a loaded barbell, with your feet shoulder-width apart, and your arms by your sides.
  • Perform the Squat: Bend your knees and lower your body into a squat position, with your hands on the barbell.
  • Perform the Jump: Jump up over the barbell, landing on the other side of the barbell.
  • Perform the Push-Up: Kick your legs back into a push-up position, perform a push-up, and then return your legs to the squat position.
  • Stand Up: Stand up, with the barbell still in your hands, and then repeat the exercise for the desired number of reps.
  • Engage Your Core: To perform Burpee Over Barbell, you need to engage your core muscles. So, before you begin the exercise, take a deep breath, and brace your core muscles. This action stabilizes your torso and helps you maintain proper form during the exercise.
  • Use Proper Form: Use proper form when performing Burpee Over Barbell, which means keeping your back straight, and avoiding any sagging or arching of your lower back.
  • Choose the Right Barbell Weight: Choose a barbell weight that’s appropriate for your fitness level. If you’re a beginner, start with a lower weight and gradually increase the weight as your total body strength and endurance improve.
  • Don’t Overdo It: Burpee Over Barbell can be a challenging exercise, so don’t overdo it. Start with a few reps and gradually increase the number of reps and sets as your total body strength and endurance improve.
  • Stretch Your Body: Stretching your body before and after Burpee Over Barbell can help prevent muscle strain and injury. Stretch your body by performing standing quad and hamstring stretches.
  • Stay Consistent: Consistency is the key to success with any exercise routine. Incorporate Burpee Over Barbell into your workout routine at least twice a week, and gradually increase the number of reps and sets as your total body strength and endurance improve.
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Incorporating these tips and tricks into your Burpee Over Barbell routine can help you get the most out of this exercise and achieve better total body strength and endurance. Remember to always maintain proper form, breathe properly, and listen to your body. With time and practice, you’ll be able to perform Burpee Over Barbell like a pro and achieve your fitness goals.

Incorporating Burpee Over Barbell into Your Workout Routine for Maximum Effect

Burpee over barbell is a challenging and dynamic exercise that combines the benefits of a traditional burpee with the added challenge of jumping over a barbell. This exercise can help you build strength, endurance, and explosive power, making it a great addition to any workout routine. Here are some tips to help you incorporate burpee over barbell into your workout routine for maximum effect:

  • Warm up before performing burpee over barbell: It’s important to properly warm up before performing any exercise, especially one as intense as burpee over barbell. Start with some light cardio and dynamic stretching to get your blood flowing and your muscles warmed up.
  • Set up for the exercise: Place a barbell on the ground and stand facing it with your feet shoulder-width apart.
  • Perform a burpee: Begin by performing a traditional burpee by dropping into a squat position, placing your hands on the ground, jumping your feet back into a plank position, performing a push-up, and jumping your feet forward.
  • Jump over the barbell: As you jump forward, jump explosively over the barbell, landing on both feet on the other side of the barbell.

Return to starting position: Jump back over the barbell and return to the starting position.

  • Control your breathing: Use proper breathing techniques while performing burpee over barbell. Inhale as you drop into the squat position, exhale as you jump your feet back, and inhale as you perform the push-up. Exhale as you jump forward and again as you jump over the barbell.
  • Increase the intensity: As you get comfortable with burpee over barbell, you can increase the intensity by increasing the weight of the barbell or by performing the exercise for longer periods of time.
  • Incorporate other plyometric exercises: To further improve your explosive power, incorporate other plyometric exercises such as jump squats or jumping lunges into your workout routine.
  • Be mindful of your form: It’s important to maintain proper form while performing burpee over barbell. Keep your core engaged and your back straight throughout the exercise.
  • Don’t push yourself too hard: Burpee over barbell can be a very intense exercise, so it’s important to listen to your body and not push yourself too hard, especially if you’re new to this exercise.

By incorporating these tips into your workout routine, you’ll be well on your way to maximizing the benefits of burpee over barbell and achieving a stronger, leaner, and more explosive body.

Ultimate Workout Plan for Burpee Over Barbell

The burpee over barbell is an intense exercise that combines the burpee with jumping over a barbell. It’s a full-body workout that targets your legs, core, and upper body while improving your cardiovascular endurance. Here’s a one-week workout plan to help you master the burpee over barbell.

Day 1: Lower Body

  • Warm-up: 5-10 minutes of cardio
  • Barbell Squats: 3 sets x 10 reps
  • Deadlifts: 3 sets x 10 reps
  • Burpee Over Barbell: 3 sets x 10 reps
  • Bulgarian Split Squats: 3 sets x 10 reps (each leg)
  • Calf Raises: 3 sets x 12 reps
  • Cool-down: 5-10 minutes of stretching

Day 2: Rest Day

Day 3: Upper Body

  • Warm-up: 5-10 minutes of cardio
  • Pull-ups: 3 sets x 10 reps
  • Bench Press: 3 sets x 10 reps
  • Burpee Over Barbell: 3 sets x 10 reps
  • Dumbbell Shoulder Press: 3 sets x 10 reps
  • Tricep Dips: 3 sets x 12 reps
  • Cool-down: 5-10 minutes of stretching

Day 4: Rest Day

Day 5: Full Body

  • Warm-up: 5-10 minutes of cardio
  • Squats: 3 sets x 10 reps
  • Push-ups: 3 sets x 10 reps
  • Burpee Over Barbell: 3 sets x 10 reps
  • Pull-ups: 3 sets x 10 reps
  • Plank: 3 sets x 30 seconds
  • Cool-down: 5-10 minutes of stretching

Day 6: Rest Day

Day 7: Lower Body

  • Warm-up: 5-10 minutes of cardio
  • Deadlifts: 3 sets x 10 reps
  • Leg Press: 3 sets x 12 reps
  • Burpee Over Barbell: 3 sets x 10 reps
  • Lunges: 3 sets x 10 reps (each leg)
  • Calf Raises: 3 sets x 12 reps
  • Cool-down: 5-10 minutes of stretching

Incorporating the burpee over barbell into your weekly workout routine can help you improve your explosive power, coordination, and cardiovascular endurance. Remember to maintain proper form and technique, and gradually increase the height of the bar and the number of reps as you progress. Happy burpee-ing over the barbell!

Conclusion

Burpee Over Barbell is undoubtedly a challenging exercise that requires proper form and technique to avoid injury and maximize results. However, the benefits of this full-body exercise are significant, from building full-body strength to improving overall cardiovascular fitness and endurance. By incorporating the burpee movement with jumping over a barbell, you can target multiple muscle groups at once and add an extra cardio challenge to your workout. So, if you’re looking to challenge yourself with a new exercise and improve your overall fitness level, give Burpee Over Barbell a try and see the results for yourself. Thanks for reading, and keep fit with FitGAG!

Author

  • Timothy P. Carnes

    Timothy P. Carnes is a certified personal trainer with a Bachelor's degree in Exercise Science from the University of Florida. With over 8 years of experience in the fitness industry, Timothy is an expert in strength and conditioning, body composition, and overall health and wellness. He also holds certifications in strength and conditioning through the National Strength and Conditioning Association (NSCA) and corrective exercise through the National Academy of Sports Medicine (NASM). As an author at FitGAG, he shares his knowledge and expertise on a variety of topics, including strength training, body composition, and overall health and wellness tips. Timothy believes that consistency and discipline are the keys to achieving fitness goals, and he strives to inspire his readers to prioritize their fitness and wellness journey. Through his articles, Timothy aims to empower his readers to take control of their health, enhance their performance, and live their best lives.

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