Burpee Over the Bar
Trains the quadriceps, with help from the glutes, chest and shoulders. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Burpee Over the Bar
- Stand sideways next to a barbell on the floor with your feet shoulder-width apart.
- Squat down, place your hands on the floor, and jump or step your feet back into a plank position. Lower your chest to the floor, then press back up and jump your feet forward toward your hands.
- Stand and jump laterally over the barbell, landing softly on the other side with your knees bent.
- Immediately begin the next repetition on that side. Continue alternating sides for the desired number of repetitions.
Form cues
Getting it right
- Jump over the bar with both feet together and land softly with bent knees.
- Keep your eyes on the bar as you jump to judge the height and avoid clipping it.
- Maintain a steady rhythm rather than rushing and losing form.
- Step over the bar instead of jumping to reduce intensity or when fatigued.
Muscles worked
What Burpee Over the Bar trains
In the programs
None of our programs use the Burpee Over the Bar
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a quadriceps exercise that is, there are 23 on the Quadriceps page.
Substitutes
Swap Burpee Over the Bar for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Burpee Over the Bar for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.