The classic barbell deadlift is a gold standard exercise for building critical strength and muscles in the buttocks and back. And the Old School Burpee is a calorie-reducing powerhouse that is guaranteed to lower your heart rate in a few minutes.
Combine them and you get the barbell burpee, an all-in-one movement that’s perfect for fat jets and sore muscles on a tight schedule. “They fulfill all three key functions,” says MH Fitness Director Ebenezer Samuel, CSCS. “With the deadlift you build up leg strength and pull strength. Then build thrust – and chest strength ̵
Try it out in an EMOM structure (every minute on the minute). Set a timer for 10 minutes. Do 1 repetition and then rest for the rest of the first minute. Do 2 repetitions in the second minute and then rest. Add a repetition every minute. You will do 55 reps (and burn a lot of calories) before the time runs out.
What you will win
- All-day fat burning
- Strong glutes
- Whole body muscle
1. Start strong
Stand with your shoulder width apart. Bend your knees, push your butt back, and lower your torso until you can grab the bar. Tighten your core. This is the starting position.
2. Take off
Put your feet in the ground and get up. Squeeze your glutes above. Hold the bar close to your shins and lower it to the floor in a controlled manner.
3. Kick out
Jump your legs back and into the push-up position without changing your grip. Keep your elbows close to your sides and lower your chest onto the bar.
4. Click on Reset
Push away from the bar and jump forward with your feet so that your shins are near the bar. Hold your core and push your butt back to prepare for another deadlift. That is 1 repetition.
This content is created and managed by third parties and imported to this page so that users can provide their email addresses. You may find more information on this and similar content at piano.io
This comment area is created and managed by a third party and imported to this page. You may find more information on their website.