The dumbbell burpee is a full-body exercise that combines a squat, pushup, and overhead press using dumbbells. It targets the cardiovascular system while also engaging multiple muscle groups, including the legs, shoulders, triceps, and core.
Also Works
QuadricepsHamstringsCalvesShouldersTricepsCore
How to Perform
1
Start in a standing position with your feet shoulder-width apart and a dumbbell in each hand.
2
Lower your body into a squat position, placing the dumbbells on the ground in front of you.
3
Kick your feet back into a pushup position, keeping your body in a straight line.
4
Perform a pushup, bending your elbows and lowering your chest towards the ground.
5
Jump your feet back towards your hands, landing in a squat position.
6
Stand up explosively, lifting the dumbbells off the ground and bringing them to your shoulders.
7
Press the dumbbells overhead, fully extending your arms.
8
Lower the dumbbells back to your shoulders and repeat the entire sequence for the desired number of repetitions.
Pro Tips
•Use hexagonal dumbbells that will not roll to create a stable base during the Pushup portion.
•Keep the dumbbells directly under your shoulders when in the Pushup position for wrist safety.
•Press the dumbbells overhead at the top with full hip extension for a complete rep.
Common Mistakes
•Using round dumbbells that can roll, which creates a serious wrist injury risk during the Pushup.
•Not cleaning the dumbbells to the shoulders before pressing, which limits the weight you can press overhead.
•Sacrificing form for speed, especially rounding the back during the pickup and letting the hips sag during the Pushup.