Burpee Over The Bar

Muscles worked

Setup

1. Place a loaded barbell on the floor with standard-sized plates to ensure a consistent jump height.
2. Stand parallel to the bar for lateral jumps or perpendicular for bar-facing jumps.
3. Position your feet shoulder-width apart with your core engaged and shoulders back.

How to do it

1. Drop into a squat, place your hands on the floor, and jump your feet back into a plank position.
2. Lower your chest and thighs completely to the floor, then push up while snapping your feet back toward your hands in a wide stance.
3. From the crouched position, jump explosively over the barbell, ensuring both feet leave the ground at the same time.
4. Land softly on the other side and immediately begin the next repetition, inhaling on the way down and exhaling during the jump.

Form checklist

• Ensure your chest and thighs make contact with the floor on every repetition.
• Maintain a two-foot takeoff and landing for the jump over the bar.
• Keep your core braced to prevent your lower back from arching when jumping your feet back.
• Land with knees slightly bent to absorb the impact and protect your joints.

Pro tips

• Stay low during the jump over the bar to minimize vertical travel and increase your cycle speed.
• Step your feet up toward your hands instead of jumping them up to better manage your heart rate during long sets.
• Keep your hands close to the bar when dropping down to minimize the distance you need to travel for the jump.

Make it harder

• Perform 'Bar-Facing Burpees' where you must face the bar and jump over it, requiring a 180-degree turn after every jump.
• Increase the cycle speed by snapping your feet back and up as fast as possible without pausing at the bottom.

Frequently asked

What muscles does the burpee over the bar work?

The burpee over the bar primarily targets the glutes, hamstrings, and quadriceps, and also works the abs, deltoids, pectorals, and triceps as secondary muscles.

What equipment do you need for the burpee over the bar?

The burpee over the bar uses barbell and weight plate.

Is the burpee over the bar good for beginners?

The burpee over the bar is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• BurpeeIntermediate · abs, glutes, hamstrings, pectorals, quadriceps, and triceps
• Burpee Long Jump With Push-UpAdvanced · glutes, hamstrings, pectorals, quadriceps, and triceps
• Burpee Over The DumbbellIntermediate · calves, glutes, hamstrings, and quadriceps
• Burpee ShuffleIntermediate · calves, glutes, hamstrings, and quadriceps