Burpee Over The Dumbbell

Burpee Over The Dumbbell Exercise Description

Burpee Over the Dumbbell combines a bodyweight burpee with a lateral two-foot hop over a dumbbell, creating a whole-body, aerobic plyometric drill. The floor phase loads the chest, shoulders, and triceps through a plank/push-up pattern, while the squat-thrust portion emphasizes the quadriceps, glutes, and hamstrings. Throughout, the core (rectus abdominis, obliques, and spinal erectors) stabilizes the torso to maintain a neutral spine during rapid transitions. The lateral hop adds a plyometric component that requires quick force production and controlled deceleration, reinforcing soft, aligned landings. It’s space-efficient and uses the dumbbell solely as a stable, low hurdle; stepping variations reduce impact without changing the fundamental movement pattern.

Muscle Groups: Glutes, Hips, Quads
Target Muscles: Gluteus Maximus, Vastus Lateralis
Assisting Muscles: Biceps Femoris - Long Head, Gastrocnemius - Medial Head, Soleus
Stabilizing Muscles: External Obliques, Iliocostalis, Internal Obliques, Longissimus, Rectus Abdominis
Body Area: Lower Body
Body Parts: Hips, Legs, Upper Legs
Body Surface: Back, Side
Body Symmetry: Bilateral
Equipment: Dumbbell
Exercise Patterns: Other
Exercise Type: Aerobic, Plyometrics
Functional Grouping: Hip Extensors, Knee Extensors
Joint Involvement: Multi-joint
Muscle Location: Glutes, Outer Quad
Movement Direction: Other
Muscle Position: Lateral, Posterior
Gender: Male

How To Do The Burpee Over The Dumbbell Exercise

‘- Place one dumbbell flat and stable on the floor; stand parallel to it, feet hip-width.
– Brace your trunk; keep ribs down and spine neutral.
– Hinge and squat to place hands on the floor, shoulder-width, just outside your feet.
– Jump or step both feet back to a high plank; wrists under shoulders; body in one line.
– Maintain core tension; optionally lower chest and hips together to the floor and press back, or hold the plank briefly.
– Jump or step feet back under hips, landing flat-footed beneath your center of mass.
– Lift hands, extend hips and knees to stand tall.
– Perform a lateral two-foot hop over the dumbbell, clearing it without excessive height.
– Land softly with hips and knees flexed; knees track in line with toes; spine stays neutral.
– Turn so the dumbbell is now at your other side and immediately begin the next burpee.
– Keep eyes on the landing zone; never push off, sit on, or step on the dumbbell.
– To reduce impact, step back/forward in the burpee and step over the dumbbell instead of jumping.

Burpee Over The Dumbbell Tips

‘- Place the dumbbell flat and stable before starting, and stand parallel to it with feet hip-width.
– Brace your trunk with ribs down and spine neutral before you hinge and squat.
– When you place your hands on the floor, set them shoulder-width, just outside your feet.
– In the plank, keep wrists stacked under shoulders with your body in one straight line.
– Maintain core tension throughout the plank or push-up so your torso stays stable.
– If you add the push-up, lower your chest and hips together, then press back up as one unit.
– Jump or step your feet back under your hips, landing flat-footed beneath your center of mass.
– As you stand, lift your hands and fully extend hips and knees to reach a tall position.
– Perform a lateral two-foot hop over the dumbbell, just clearing it without jumping unnecessarily high.
– Land softly with hips and knees flexed, knees tracking in line with your toes, and spine neutral.
– Keep your eyes on the landing zone and never push off, sit on, or step on the dumbbell.
– To reduce impact, step back and forward in the burpee and step over the dumbbell instead of jumping.

Burpee Over The Dumbbell Beginner Introduction

Burpee Over the Dumbbell blends a classic burpee with a sideways jump across a dumbbell, creating a full-body cardio and power move. The body cycles between the floor and standing: in the low position, a plank or push-up style posture challenges the chest, shoulders, and arms, while the snapping transition of the legs highlights the thighs and glutes. The back of the legs joins in as the hips extend to bring the body upright again. Throughout, the abs, side abs, and lower back contribute to a stable, steady trunk as the body moves up, down, and side-to-side at speed.

The sideways jump adds an athletic, springy element. Both feet leave the ground together and clear the dumbbell, then return to the floor with controlled bending through the hips and knees for a quiet, cushioned landing. The dumbbell simply acts as a small obstacle on the ground, not as something to stand or lean on. A lower-impact option exists through stepping in and out of the floor position and stepping across the dumbbell instead of jumping, while preserving the same basic pattern.