Burpee over dumbbell workout

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

1. Start Standing: Stand beside a dumbbell with enough clearance.

2. 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.

3. 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

1. Poor landing technique

2. Hip sag during plank or push-up

3. Incomplete jump or hitting the dumbbell

4. 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.