dumbbell burpee
dumbbell burpee is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Start in a standing position with your feet shoulder-width apart and a dumbbell in each hand.
Step 2
Lower your body into a squat position, placing the dumbbells on the ground in front of you.
Step 3
Kick your feet back into a push-up position, keeping your body in a straight line.
Step 4
Perform a push-up, bending your elbows and lowering your chest towards the ground.
Step 5
Jump your feet back towards your hands, landing in a squat position.
Step 6
Stand up explosively, lifting the dumbbells off the ground and bringing them to your shoulders.
Step 7
Press the dumbbells overhead, fully extending your arms.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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