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Last updated March 2, 2026
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full bodycardio
Burpee Over the Bar
Perform a full burpee next to a loaded barbell, then jump laterally over the bar. Turn and repeat on the other side.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Push
- Type
- Aerobic
- Injury Risk
- Moderate
- Hypertrophy
- Low
- Calorie Burn
- Very High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
cardio
Secondary
quadschestfront shouldersglutes (max)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Place a loaded barbell on the floor.
- Stand to one side of the bar, facing along its length or perpendicular depending on the variant.
- Ensure adequate space on both sides for safe landing.
- Step 2Starting Position
- Stand tall with feet shoulder-width apart next to the bar.
- Arms at your sides, ready to descend.
- Step 3Execution
- Squat down and place both hands on the floor.
- Kick your feet back into a push-up position.
- Perform one push-up.
- Jump your feet forward toward your hands.
- Stand up explosively and jump laterally over the barbell.
- Land with soft knees on the other side.
- Immediately drop into the next burpee.
- Maintain a fast but controlled pace throughout.