Burpee Over the Bar
Complete guide to Burpee Over the Bar. Learn proper form, technique, and execution. Targets Quads, Chest. Requires none. Step-by-step instructions and expert tips.
How to Perform Burpee Over the Bar
Stand beside a barbell on the floor with your feet shoulder-width apart.
Engage your abs and take a breath.
Drop your hands to the floor and jump your feet back into a push-up position.
Perform a push-up, then jump your feet back toward your hands.
Explosively jump laterally over the barbell, landing softly on the other side and exhale.
Immediately begin the next repetition from the other side.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |