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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: Complete push-up.
- Step 5: Keeping your hands on the ground, reverse the leg drive motion to bring your feet back under you.
- Step 6: Stand up tall as quickly as you can without compromising form.
- Step 7: Grab the bar with both hands, about twice shoulder-width apart (if the bar is higher then you can reach, then jump just enough so that your palms can grab onto the bar).
- Step 8: Your body will start to swing back and forth slightly. As your body swings backward, pull your body up like you would a traditional pull-up.
- Step 9: Next, as you pull yourself upward, bring your chest forward so that you're body is in a dip position. Push up with your triceps, just like you would in dip.
- Step 10: Reverse the movement and lower your body down so that you are hanging down from the bar. Drop to the floor.
Details
muscle-up 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, biceps, calves, chest, forearms, glutes, hamstrings, hip flexors, lats, lower back, middle back, shoulders, traps and triceps
...more
muscle-up 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, biceps, calves, chest, forearms, glutes, hamstrings, hip flexors, lats, lower back, middle back, shoulders, traps and triceps.
The only muscle-up burpee equipment that you really need is the following:
chin-up bar. There are however many different muscle-up burpee variations
that you can try out that may require different types of muscle-up burpee equipment or may even
require no equipment at all.
Learning proper muscle-up burpee form is easy with the step by step
muscle-up burpee instructions, muscle-up burpee tips,
and the instructional muscle-up burpee technique video on this page.
muscle-up burpee is a exercise for
those with a expert level of physical fitness and exercise experience.
Watch the muscle-up burpee video, learn how to do the muscle-up burpee,
and then be sure and browse through the muscle-up burpee workouts on our
workout plans page!
Tips
- Keep your core tight throughout the movements.
- Swing your knees up, as you pull, to provide momentum.
- Choose a bar that you can reach without having to jump off the ground.
Variations
- Burpee Power Curls
- Clean-Squat-Press Burpee
- Double Dumbbell Snatch Burpee
Types
- Force Type: N/A
- Mechanics Type: Compound
