Videos
Instructions
- Stand facing a loaded barbell on the ground with feet shoulder-width apart.
- Drop into a squat and place your hands on the floor.
- Kick your feet back into a push-up position and lower your chest to the ground.
- Push back up, jump your feet forward toward your hands.
- Explosively jump over the barbell with both feet, landing softly.
- Immediately drop into the next repetition on the other side of the bar.
Technical Tips
- Keep your core tight throughout the movement to maintain stability.
- Land softly after the bar jump to reduce impact on your joints.
- Use your arms for momentum during the jump phase.
- Avoid letting hips sag during the push-up phase.
Breathing Tips
- Inhale as you drop into the squat and kick back.
- Exhale forcefully as you push off the ground and jump over the bar.
- Maintain steady breathing throughout high-rep sets.
Medical restrictions
- Lower back injuries
- Shoulder impingement
- Knee instability
- Cardiovascular conditions
What muscles do Bar-Facing Burpees work the most?
Bar-Facing Burpees primarily work the core, quadriceps, glutes, and back, while also engaging the chest, shoulders, and calves for full-body conditioning.
Are Bar-Facing Burpees good for fat loss?
Yes, Bar-Facing Burpees are excellent for fat loss due to their high-intensity, full-body nature which boosts heart rate and calorie burn efficiently.
How high should I jump over the bar in a Bar-Facing Burpee?
You should jump just high enough to clear the barbell safely with both feet, typically 8–12 inches off the ground, focusing on soft landings and control.
Can beginners do Bar-Facing Burpees?
Bar-Facing Burpees are more suited to advanced fitness levels; beginners can start with standard burpees before progressing to the bar-facing version.
How many Bar-Facing Burpees should I do in a workout?
For conditioning, aim for 3–5 sets of 8–12 reps or include them in timed circuits, adjusting volume based on your fitness level and workout intensity.
The Bar-Facing Burpee is a dynamic, full-body conditioning movement often used in CrossFit and high-intensity interval training (HIIT) programs. This variation of the traditional burpee incorporates a jump over a barbell, increasing the intensity and adding a plyometric component. By combining a squat, push-up, and explosive lateral jump, it effectively builds muscular endurance, cardiovascular capacity, and agility. The exercise is particularly useful for athletes seeking to enhance metabolic conditioning and improve functional strength across multiple muscle groups. It challenges coordination, power output, and mental resilience, making it a staple in performance-focused routines. Ideal for burning calories and developing athleticism, the Bar-Facing Burpee is commonly included in competitive fitness workouts and WODs (Workouts of the Day).