Bar Facing Burpee
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Stand beside a barbell on the floor, facing it, with the feet a few inches from the bar.
- Drop to the floor with the chest and thighs on the ground and the body parallel to the bar, then push back up.
- Jump the feet back in under the hips, still facing the bar.
- Jump sideways over the bar off both feet and land on both feet on the other side.
- Turn to face the bar and drop straight into the next rep.
FORM TIPS
- Both feet take off and land together. Stepping over the bar does not count.
- Go down close to the bar so the jump over it stays short.
TARGET MUSCLES
Primary
- Quads
Secondary
- Chest
- Triceps
- Glutes
- Shoulders
- Calves
- Abs
- Hamstrings
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.