A burpee variation that ends with an explosive lateral jump over a bar, performed as a full-body movement that develops power and conditioning.
How to do the Burpee Over the Bar#
- Stand just behind the bar with feet about hip-width apart.
- Sit back into a squat and place your hands on the floor in front of your feet.
- Kick or step your feet back to a straight-plank position.
- Bring your feet forward under your hips to return to the squat position.
- Explosively drive through your feet and jump laterally over the bar, land softly with bent knees and reset for the next rep.
Muscles worked#
- Primary: Quads, Glutes, Chest
- Secondary: Abs, Calves, Triceps, Front delts, Hamstrings
Common mistakes#
- Landing with locked knees instead of absorbing the impact.
- Letting the hips sag in the plank instead of keeping a flat back.
- Not clearing the bar when jumping over it.
