Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Hybrid

Burpee Broad Jump

BodyweightCompoundEasy to learn
Front
Back
Primary Secondary

Works

Quads, Chest

Also glutes, delts

You need

Nothing but the floor

How to do it3 steps
  1. 1Chest to the floor
  2. 2Jump your feet in
  3. 3Broad jump forward and repeat

Most common mistake

Huge jumps early that wreck your pace.

Watch a demo

Good for

  • Carries straight over to hybrid
A
For hybrid
#13 of 29
See the full list →
Research
70
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 70
TransferExcellent
Injury protectionWeak
PracticalityExcellent

A race station that rewards practice more than strength.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

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280