Videos
Instructions
- Stand upright holding a dumbbell in each hand at your sides.
- Lower the dumbbells to the ground and jump your feet back into a push-up position.
- Perform a push-up, then jump your feet back toward your hands.
- Drive through your heels to lift the dumbbells by performing a deadlift to return to standing.
- Repeat for the desired number of reps.
Technical Tips
- Keep your core engaged throughout the movement.
- Maintain a neutral spine during the deadlift phase.
- Use controlled movements to reduce injury risk.
Breathing Tips
- Inhale as you lower into the push-up position.
- Exhale as you push back up and return to standing.
- Inhale before the deadlift and exhale as you lift the dumbbells.
Medical restrictions
- Lower back pain or herniated disc
- Shoulder impingement or instability
- Knee injuries or instability
- Wrist or elbow joint conditions
The Dumbbell Burpee Deadlift is a dynamic, full-body exercise that combines elements of cardiovascular conditioning and strength training. It integrates a burpee with a deadlift, offering both explosive movement and compound lifting benefits. This exercise is ideal for improving metabolic conditioning, enhancing functional strength, and increasing total body endurance. It challenges multiple muscle groups simultaneously, making it an efficient choice for time-effective training sessions. The inclusion of dumbbells increases resistance, targeting the posterior chain during the deadlift phase while engaging core and upper body muscles during the burpee transition. Its versatility and intensity make it suitable for functional fitness routines, circuit training, or metabolic conditioning blocks. The Dumbbell Burpee Deadlift is particularly useful for athletes and fitness enthusiasts aiming to build strength, burn calories, and improve movement coordination in a single, high-impact exercise. Regular implementation of this exercise contributes to better athletic performance and body composition through its combination of strength and aerobic demands.
What muscles do dumbbell burpee deadlifts work?
Dumbbell burpee deadlifts primarily work the back, glutes, and quadriceps while also engaging secondary muscles like the hamstrings, shoulders, and core for full-body activation.
Is the dumbbell burpee deadlift good for fat loss?
Yes, the dumbbell burpee deadlift is excellent for fat loss as it combines strength and cardio, increasing calorie expenditure and boosting metabolic rate.
Can beginners do dumbbell burpee deadlifts?
While the dumbbell burpee deadlift is an intermediate exercise, beginners can perform modified versions using lighter weights and slower transitions to build proper form and endurance.
How heavy should dumbbells be for burpee deadlifts?
Choose dumbbells that challenge your muscles without compromising form—typically between 10–25% of your body weight per hand for general fitness levels.
What are common mistakes in dumbbell burpee deadlifts?
Common mistakes include rounding the back during the deadlift, rushing the burpee transition, and letting the knees collapse inward—proper form is crucial to prevent injury.