The high-pull burpee is a two-in-one, multi-joint exercise that increases strength, power and endurance throughout the entire body. The exercise is a balanced upper body workout as the high pull portion workouts your pulling muscles, and the burpee segment includes a pushup, which challenges your pushing muscles. This exercise has become popularized by many CrossFit workouts.
Instructions
Holding a dumbbell in each hand, stand tall with your feet shoulder-width apart. Bend down and place the dumbbells on the floor before hopping back into pushup position.
Quickly spring your legs forward to the bottom of a squat and stand up tall. As you stand, shrug the dumbbells up as high as possible before returning to the starting position.
Trainer’s Tips
Avoid rounding your back throughout the move by engaging your core.
