Burpee over Dumbbell

Definition

The burpee over dumbbell is an explosive-pattern exercise where you perform a burpee next to a dumbbell on the floor, then laterally jump over it before performing the next rep on the other side. It adds a lateral movement component and coordination challenge to the standard burpee.

Technique & Form

1. Starting position: Place a dumbbell on the floor horizontally. Stand to one side of it.
2. Burpee: Drop to the floor, perform a chest-to-floor push-up, then hop your feet toward your hands.
3. Jump over: Stand and laterally jump over the dumbbell, landing on the other side with both feet.
4. Repeat: Immediately perform the next burpee on this side. Continue alternating sides.
5. Breathing: Exhale on the push-up and jump, inhale during transitions.

Muscles Worked

• Primary movers: Quadriceps, glutes, chest, shoulders, triceps
• Secondary: Hip abductors/adductors (lateral jump), core, hamstrings
• Stabilizers: Ankle stabilizers, hip flexors

Common Mistakes

1. Stepping over instead of jumping: The lateral jump is the conditioning component. Step-overs reduce the metabolic demand.
2. Landing too close to the dumbbell: Give yourself clearance to avoid tripping.
3. Losing push-up quality: Maintain full chest-to-floor contact on each rep.

Benefits

The lateral jump component adds coordination, agility, and hip abductor activation that standard burpees lack. This variation builds the multidirectional athleticism needed for navigating HYROX^® station transitions.

HYROX^® Context

This exercise develops the conditioning and coordination for the Burpee Broad Jumps station. The lateral component adds variety and challenges stability, which transfers to maintaining balance during fatigued HYROX^® stations. Programme 4 sets of 10-16 reps (5-8 per side) with 60-90 seconds rest.

Variations & Alternatives

• Burpee - Standard variation without the lateral component.
• Burpee Box Jump - Adds vertical explosive power.
• Burpee to Plate - Alternative burpee variation with plate target.

FAQ

What weight dumbbell should I use? The dumbbell is an obstacle, not a load. Any dumbbell heavy enough to stay in place (8-15 kg) works.

Is this better than standard burpees for HYROX^®? Both are valuable. Standard burpees are more race-specific; this variation adds coordination and variety to training.

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