Description

The dumbbell burpee is a full-body exercise that combines strength and cardio elements. It is an intense and effective movement for overall fitness and conditioning.

Starting Position

Start in a standing position with a dumbbell in each hand at your sides.

Technical Execution

Bend your knees and place the dumbbells on the floor, jump both feet back into a plank position, perform a push-up if desired, jump the feet back in towards the dumbbells, and explosively jump up while bringing the dumbbells overhead.

Range of Motion

The range of motion involves going from a standing position to a plank, back to standing and jumping with the dumbbells overhead.

Variations

Variations can include using different weights, incorporating a push-up, or alternating legs in the plank position.

Common Mistakes

Common mistakes include arching the back during the jump, not extending fully at the top of the movement, and using improper wrist alignment with the dumbbells.

Practical Advice

Ensure proper form by engaging your core muscles throughout the exercise. Start with a lighter weight dumbbell if you are new to this movement and gradually increase the weight as you gain strength.

Additional Notes

Dumbbell burpees can be modified by using different weights or by adding a push-up at the bottom position for increased difficulty and muscle engagement.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

Secondary Muscles