RAM Burpee

Target muscles

The burpee is a whole-body conditioning hit: the chest, shoulders and triceps work the drop and push, the quads and glutes drive the squat-thrust and jump, and the core braces throughout. Gripping the RAM under the hands adds a stability challenge and lets you drive the bar up or overhead, raising the load on the shoulders and back. The cardiovascular cost is high.

How to perform

Setup

Stand behind the RAM on the floor, feet hip-width. Brace the core.

Execution

Hinge down and grip the RAM, jump or step the feet back into a plank or push-up position with the hands on the bar, optionally lowering the chest. Jump the feet back in toward the bar, then stand or jump up explosively, often driving the RAM up to the chest or overhead as you rise. Land softly and immediately begin the next rep. Keep a strong plank when the feet are back — don't let the hips sag.

Common mistakes

• Letting the hips sag or pike in the plank position.
• Landing stiff on the jump back in or the jump up.
• Rushing so form collapses and the RAM becomes unstable under the hands.
• Skipping the full hip extension or overhead drive that completes the rep.

Progressions and regressions

Regress to a step-back burpee with no jump, or to a bodyweight burpee, to manage the load and impact. Progress by adding the overhead RAM drive, increasing speed for intervals, or stringing reps into circuits. Keep the plank honest as fatigue builds.

Programming notes

Program it as high-intensity conditioning, 3-5 sets of 8-15 reps or timed intervals. It spikes the heart rate fast and fits HIIT and bootcamp formats. Manage total volume — burpees are taxing — and ease off the impact if the wrists, shoulders or knees complain.