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. Performing for time is an effective AMRAP workout.
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 immediately continue to the next repetition.
9
Continue performing dumbbell burpees for the target duration.
Pro Tips
•Use hexagonal dumbbells so they don't roll when you place them on the floor during the Pushup phase.
•Keep a firm grip on the dumbbells throughout the entire movement to avoid having to re-grip each rep.
•Press the dumbbells overhead at the top with full arm extension before starting the next rep.
Common Mistakes
•Using round dumbbells that roll during the Pushup, which creates a wrist injury risk.
•Using too heavy a weight and breaking down the movement into disconnected pieces instead of a fluid chain.
•Not fully pressing the dumbbells overhead at the top, shortening the range of motion on the most beneficial part.