Better Full Body Conditioning – Lateral Barbell Burpees
When it comes to building full-body power and endurance, the barbell lateral burpee is a dynamic movement that is great for conditioning. While traditional burpees are effective, jumping laterally over an obstacle provides a unique challenge that works the whole body. In our latest Gym Tip, we demonstrate how to perform the barbell lateral burpee to enhance your athletic power and improve your overall conditioning.
Why Do Barbell Lateral Burpees? One of the greatest advantages of this exercise is the combination of floor work and an explosive jump. By forcing your body to drop to the ground and then rapidly transition into an explosive lateral jump climbing the bar, it challenges both your cardiovascular capacity and fast-twitch muscle fibers. This leads to better agility, speed, and full-body engagement.
The Setup & Execution
Getting the setup right is key:
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The Foundation: Start with placing your feet about hip-width apart for a solid base of support.
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The Movement: Put your hands down to the floor, kick your feet back, and bring your chest all the way to the floor. Pop back up to your feet into an athletic position.
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The Jump: Jump over the top of the bar with an explosive jump, ensuring a soft landing on the other side.
Essential Coaching Cues for Success
To ensure you are moving effectively and maximizing the movement, keep these cues in mind:
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Proper Tracking: Focus on keeping your hips, knees, and toes in good alignment each time you hit the floor.
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Solid Posture: Maintain a good body position through your spine throughout the entire movement.
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Controlled Landing: Cushion your landing by utilizing your large muscle groups—specifically the hamstrings, glutes, and quads.
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Pacing: Focus on speed while still maintaining good technique from start to finish.
By incorporating these barbell lateral burpees into your routine, you are building better conditioning and getting more out of your time in the gym.
Check out another Gym Tip: Stronger Legs: Perfecting the Band Squat
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