The Barbell Burpee Is Your Next Favorite Exercise

Brett Williams

From Men's Health

The classic barbell deadlift is a gold-standard exercise for building critical strength and muscle in your glutes and back. And the old-school burpee is a calorie-crushing powerhouse, guaranteed to redline your heart rate in a matter of minutes.

Combine them and you get the barbell burpee, an all-in-one move that’s perfect for fat blasting and muscle mayhem on a tight schedule. “You’re hitting all three key functions,” says MH fitness director Ebenezer Samuel, C.S.C.S. “You’re building leg strength and pulling strength with the deadlift. Then you’re building push strength—and chest power—during the pushup. Nothing is left out here.”

Try it in an every-minute-on-the-minute (EMOM) structure. Set a timer for 10 minutes. Do 1 rep, then rest for the remainder of the first minute. Do 2 reps the second minute, then rest. Keep adding a rep on every minute. You’ll do 55 reps (and burn plenty of calories) before time’s up.

What You'll Gain

  • All-day fat burn

  • Strong glutes

  • Total-body muscle

1. Start Strong

Photo credit: PHILIP HAYNES
Photo credit: PHILIP HAYNES

Stand with feet at shoulder width. Bend your knees and push your butt back, lowering your torso until you can grasp the bar. Tighten your core. This is the starting position.

2. Lift Off

Photo credit: PHILIP HAYNES
Photo credit: PHILIP HAYNES

Drive your feet into the floor and stand. Squeeze your glutes at the top. Keeping the bar close to your shins, lower it to the floor with control.

3. Kick Out

Without changing your grip, jump your legs back and into pushup position. Keep your elbows close to your sides and lower your chest to the bar.

Photo credit: PHILIP HAYNES
Photo credit: PHILIP HAYNES

4. Hit Reset

Press away from the bar and jump your feet forward so your shins are near the bar. Brace your core tightly and push your butt back, readying for another deadlift. That’s 1 rep.

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