Videos
Instructions
- Start standing under a pull-up bar.
- Drop into a push-up position and perform a full burpee.
- Explode up from the burpee and jump to the bar with a grip slightly wider than shoulder-width.
- Use momentum to perform a muscle-up by pulling your chest above the bar and transitioning into a dip.
- Push through your arms to finish the dip with your chest above the bar.
- Lower yourself back to the ground under control and repeat.
Technical Tips
- Keep your core tight during the burpee to preserve energy for the jump.
- Use a kip or hip drive to assist the pull-up-to-dip transition.
- Ensure your hands grip the bar securely before initiating the muscle-up.
- Practice strict muscle-ups separately to develop the strength base.
Breathing Tips
- Inhale before lowering into the burpee.
- Exhale forcefully as you jump and initiate the muscle-up.
- Inhale briefly during the transition and exhale at the top of the dip.
Medical restrictions
- Shoulder impingement or instability
- Wrist or elbow tendonitis
- Lower back pain or lumbar disc issues
- Cardiovascular conditions limiting high-intensity training
The Burpee Muscle-Up is an advanced, high-intensity calisthenic movement that combines a full-body aerobic exercise with an upper-body strength skill. This hybrid movement begins with a traditional burpee and transitions into a dynamic muscle-up on a bar, integrating pushing, pulling, jumping, and explosive coordination into one fluid sequence. It is especially popular in CrossFit, functional fitness, and calisthenics disciplines due to its capacity to develop both power and endurance. This exercise challenges cardiovascular conditioning while demanding strong upper-body control and precise timing. Athletes benefit from increased upper-body strength, improved core stability, and enhanced coordination. It also promotes explosive hip extension and reinforces proper bar path mechanics crucial for advanced gymnastic movements. Because of its complexity, the Burpee Muscle-Up is best suited for experienced practitioners with a solid foundation in both burpees and bar muscle-ups.
What muscles do I work with the burpee muscle-up?
The burpee muscle-up targets the back, shoulders, and abs while also engaging the triceps, biceps, glutes, and legs during the burpee and transition phases.
Is the burpee muscle-up suitable for beginners?
No, the burpee muscle-up is an advanced exercise that requires mastery of basic pull-ups, dips, and burpees before attempting the full movement safely.
How do I make burpee muscle-ups easier?
You can scale the movement by separating the burpee and muscle-up or by using assistance bands and practicing each component individually.
How many reps of burpee muscle-ups should I do?
Start with 3–5 reps per set, focusing on form and control. As strength and conditioning improve, increase volume gradually based on goals.
Can burpee muscle-ups help improve cardio endurance?
Yes, the burpee muscle-up combines aerobic and anaerobic effort, making it effective for improving cardiovascular endurance and full-body conditioning.