Burpee Deadlift

The burpee deadlift is a burpee on two dumbbells that finishes with a deadlift. It adds a hip hinge to a conditioning move, so your legs and back work as hard as your lungs.

How to do the Burpee Deadlift

1. Grip two dumbbells on the floor and step or jump your feet back.
2. Lower your chest to the floor, then press up.
3. Bring your feet back in and stand up with the dumbbells in a deadlift.
4. Lower the dumbbells to the floor with a flat back and start the next rep.

Common mistakes

• Your back rounds on the deadlift. Use lighter dumbbells and drive from your hips.
• You rush the burpee and lose control. Keep a steady pace and clean form.
• Your feet land far from the dumbbells. Jump your feet in under your hips before you stand.

With a bench or without

With a bench: put your hands on the bench for an easier burpee, then deadlift the dumbbells from the floor.

Without a bench: do the full version from the floor.

Easier and harder versions

Easier: Step back instead of jumping or skip the chest-to-floor push-up.

Harder: Use heavier dumbbells or add a jump at the top.

Workouts that use the Burpee Deadlift

More full-body exercises