Burpee Over Dumbbell | Full Execution Guide, Target Muscles, and Benefits
The "Burpee Over Dumbbell" is a common CrossFit movement that simultaneously challenges the cardiovascular system, muscular strength, and agility. This exercise combines a full burpee with a lateral jump over a stationary dumbbell, often used in WOD or EMOM workouts.
CrossFit movement tutorials at Drago Gym
Recommended: Dumbbell Split Jerk
How to Perform Burpee Over Dumbbell Correctly
Start Standing: Stand beside a dumbbell with enough clearance.
Perform a Burpee:
Drop into a squat and place your hands on the floor.
Kick your feet back into a plank position.
Perform a push-up.
Return your feet toward your hands.
Jump Over the Dumbbell:
Execute a lateral jump over the dumbbell.
Immediately begin the next repetition.
Note: The jump can be unidirectional or bidirectional based on workout design.
Muscles Engaged in Burpee Over Dumbbell
Pectorals (chest)
Deltoids (shoulders)
Core muscles
Quadriceps
Hamstrings
Calves
Supportive stabilizers (e.g. soleus, accessory breathing muscles)
Functional Benefits
Improves cardiovascular endurance
Enhances explosive lower-body power
Boosts coordination and body balance
Increases agility and neuromuscular reactivity
High calorie burn in a short time
Safety and Modifications
Avoid using heavy or unstable dumbbells.
In limited space, step over instead of jumping.
Beginners may skip or simplify the push-up segment.
Maintain spinal alignment during the plank.
Common Mistakes
Poor landing technique
Hip sag during plank or push-up
Incomplete jump or hitting the dumbbell
Poor breathing rhythm
Role in Workout Programming
Burpee Over Dumbbell is commonly included in:
CrossFit WODs (e.g., 21-15-9 with Dumbbell Snatch)
EMOM: Every minute on the minute
AMRAP: As many reps as possible in a set time (e.g., 10 mins)
Conclusion
Burpee Over Dumbbell is a comprehensive movement that targets multiple muscle groups while challenging both aerobic and anaerobic systems. With proper form and integration into HIIT or CrossFit programming, it offers significant gains in total-body performance.
Keep reading
