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- Step 1: Stand with feet shoulder-width apart and arms at your sides.
- Step 2: Bending at the hips and knees, reach down to put your hands on the ground.
- Step 3: Once your hands reach the ground, extend your legs out behind you with a quick hop into a push-up position.
- Step 4: Lower your body to the floor and lay your arms out to the side, perpendicular to your body.
- Step 5: Lift yourself up off the floor and reverse the leg drive motion to bring your feet back under you.
- Step 6: Jump up as quickly as you can without compromising form.
Details
dead man burpee is a calisthenics, cardiovascular, martial arts, plyometrics, and total body
exercise
that primarily targets the quads
and to a lesser degree also targets the abs, chest, forearms, glutes, hamstrings, hip flexors, lower back, middle back, shoulders and triceps
...more
dead man burpee is a calisthenics, cardiovascular, martial arts, plyometrics, and total body
exercise
that primarily targets the quads
and to a lesser degree also targets the abs, chest, forearms, glutes, hamstrings, hip flexors, lower back, middle back, shoulders and triceps.
Learning proper dead man burpee form is easy with the step by step
dead man burpee instructions, dead man burpee tips,
and the instructional dead man burpee technique video on this page.
dead man burpee is a exercise for
those with a intermediate level of physical fitness and exercise experience.
Watch the dead man burpee video, learn how to do the dead man burpee,
and then be sure and browse through the dead man burpee workouts on our
workout plans page!
Tips
- Keep your core tight throughout the movements.
- When lowering your body hips must not sag. Fight to keep hips in line with the rest of your body.
- Try to keep your movements smooth and flowing together.
Variations
- Up Down Burpee
- Burpee Jack
- Flying Squirrel Burpee
Types
- Force Type: Push
- Mechanics Type: Compound
