Dumbbell Burpee

Setup

1. 01Choose light hex dumbbells that sit flat and will not roll.
2. 02Stand with feet hip-width apart, a dumbbell in each hand at the sides.
3. 03Brace the trunk and keep a neutral spine before descending.
4. 04Clear the floor space in front of you for the plank position.

Execution

1. 01Squat down and place the dumbbells on the floor under the shoulders.
2. 02Jump or step the feet back into a straight-line plank on the handles.
3. 03Jump or step the feet back up outside the hands.
4. 04Stand tall with the dumbbells, optionally finishing with a shrug or clean, and repeat.

Checkpoints

• -Wrists stay stacked and locked on the dumbbell handles in the plank.
• -Hips do not sag or pike in the plank position.
• -The back stays flat when picking the load up off the floor.
• -Each rep finishes fully upright before the next descent.

Common mistakes

• -Using round dumbbells that roll under the wrists.
• -Letting the hips sag in the plank and stressing the lower back.
• -Cutting the stand-up short and staying hunched between reps.
• -Going too heavy and turning smooth reps into a grind.