This post first appeared on Box Rox - Training. READ ORIGINAL ARTICLE HERE

If you don’t find burpee workouts hard enough on their own, making them bar facing burpee workouts certainly increases the challenge.

A bar facing burpee involves lowering your body to the ground so your chest and thighs touch the ground, your body perpendicular to a barbell, and then standing back up and jumping over the bar. Repeat for the prescribed number of reps.

Burpees work your arms, back, chest, core, glutes and legs, and will quickly get your heartrate up.

Improve efficiency on bar facing burpee workouts

Bar facing burpee technique tips:

  • Find a consistent rhythm and style – on the way down, use gravity instead of slowing down and using too much control. Find a style of burpee you can sustain throughout the workout so as to avoid slowing down towards the end.
  • Use your hips – drive your hips and use momentum to get back up from the burpee. Many people press with their arms too much, which will result in early fatigue.
  • Turn in the air – try turning in mid-air so that when you land, you’re already facing your bar for the next rep. This is difficult to maintain but can save a good amount of time.
  • Drop close to the bar or step – If you’ve got a big engine, drop for your burpee as close to the bar as possible so you don’t have to perform an extra hop before jumping over it. Otherwise, take a step out in front of the bar to catch your breath and decompress your core while continuing to move.
  • Stay low – you aren’t required to lock your hips for bar facing burpees so, if you want to move fast, stay almost crouched as you get back up and jump over the bar. This method should only be used in “sprint” situations.

BAR FACING BURPEE WORKOUTS

Scarface by Ben Bergeron

For Time

2 Rounds of:

  • 8 Power Snatches (175/125 lb)
  • 8 Bar-Facing Burpees

Then, 2 Rounds of:

  • 8 Power Snatches (155/105 lb)
  • 8 Bar-Facing Burpees

Finally, 2 Rounds of:

  • 8 Power Snatches (135/95 lb)
  • 8 Bar-Facing Burpees

This is a benchmark workout created by renowned coach Ben Bergeron.

Weights get lighter with each round, but will most likely not feel easier as fatigue kicks in.

This post first appeared on Box Rox - Training. READ ORIGINAL ARTICLE HERE

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