Video Coming Soon
We're working on adding video demonstrations for this exercise.
Dumbbell Burpee to Shoulder Press
Full-body compound exercise combining a burpee with dumbbell shoulder press to build strength, power, and endurance in shoulders, quads, glutes, and core.
About Exercise
Equipment
Dumbbells
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Shoulders, Quads, Glutes
Secondary Muscles
Abs, Chest, Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts
Quads
9/10Rectus Femoris, Vastus Lateralis
Glutes
8/10Glute Max
Hamstrings
7/10Biceps Femoris
Triceps
6/10Lateral Head
Abs
5/10Rectus Abdominis
Chest
4/10Mid Chest
Calves
4/10Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet hip-width apart, holding dumbbells at your sides with palms facing in.
- Squat down and place dumbbells on floor shoulder-width apart.
- Jump feet back to high plank position with hands on dumbbells.
- Perform optional push-up, then jump feet forward to squat.
- Explode up, clean dumbbells to shoulders.
- Press dumbbells overhead with arms fully extended.
- Lower dumbbells to shoulders, then to ground to repeat.
Coaching Tips
Form Cues
- Keep core tight
- Drive through heels
- Press straight up
- Maintain neutral spine
- Explode on jumps
Breathing
Inhale during squat and plank phases; exhale forcefully on jump up and press.
Tempo
2-0-1
Range of Motion
Squat until thighs parallel to floor; press until arms straight overhead without elbow lockout.
Safety
Safety Notes
- Avoid if acute shoulder or back pain
- Warm up thoroughly
- Start with light weights
- Engage core to protect back
- Stop if dizziness occurs
Spotting
No spotter needed; perform in open space with safeties if fatigued
Common Mistakes
- Arching lower back
- Shrugging shoulders
- Locking elbows overhead
- Partial squat depth
- Losing plank alignment
When to Avoid
- Acute shoulder impingement
- Lower back injury
- High blood pressure
- Recent surgery
Flexibility Needed
- Shoulder flexion to 180 degrees
- Ankle dorsiflexion for squat
Build Up First
- Master basic burpee
- Proficient shoulder press form
- Core stability competency
Also known as
DB Burpee Press, Dumbbell Burpee Overhead Press, Burpee Dumbbell Thruster
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Burpee
Dumbbells
Quads
Jack Burpees
Bodyweight
Quads
Dumbbell Prone Shoulder Press
Dumbbells, Stability Ball
Shoulders
Dumbbell Seesaw Shoulder Press
Dumbbells
Shoulders
Dumbbell Squat with Curl to Shoulder Press
Dumbbells
Quads
Dumbbell Alternate Shoulder Press
Dumbbells
Shoulders
Dumbbell Single-Arm Shoulder Press
Dumbbells
Shoulders
Dumbbell Hammer-Grip Shoulder Press
Dumbbells
Shoulders
Dumbbell Reverse-Grip Shoulder Press
Dumbbells
Shoulders
Burpee
Bodyweight
Quads
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
