fbpx

How to do a Burpee

 

 

Don’t be fooled, burpees aren’t just for elite cross fitters or the military they are meant for everyone. Yay!

Why should I do burpees?

Aside from being super super fun *cough* they are actually a full strength training exercise that engages the whole body. They are great for conditioning  and endurance and will get you fit quick. The best thing about them…?

No equipment needed!

Let’s keep things clear. Please make sure you are physically fit to do burpees before trying, e.g. provided you don’t have any injuries or conditions that would prohibit you from doing them safely (bad knees, etc.).

How to do a burpee. While there are many ways that burpees can be explained and done – we will out line 3 basics ones here. (Videos are not ours they are from the links below)

1) Walk Back Squat Thrust

  • Stand with your feet shoulder-width apart, arms by your sides.
  • Bend your knees and reach forward to place your hands on the floor.
  • Step your legs back, one by one, into a plank position. Keep your back straight.
  • Immediately jump your legs forward back to start and stand back up.

Varient:

  • If you don’t want to get down on the floor to do a burpee, you can also place your hands on a sturdy chair or bench. Make sure that it will not slip when you push on it.

2) Squat Thrust

  • Stand with feet shoulder-width apart, arms by your sides.
  • Bend your knees and reach forward to place your hands on the floor.
  • Kick your legs back at the same time into a plank position.
  • Don’t forget to keep your back straight.
  • Now jump your legs forward back to start and stand back up.

3) Basic Burpee

  • Stand with your feet shoulder-width apart, arms by your sides.
  • Bend your knees, stick your butt out and reach forward to place your hands on the floor.
  • Kick your legs straight out behind you and immediately lower your entire body down to the ground, bending at the elbows.
  • Now use your arms to push your body back up and hop your legs back under your body back to where you just were.
  • Jump straight up into the air. End with your knees slightly bent (absorbing the impact), and get going on the next one!

Common mistakes:

When it comes to proper burpee form, there are three major, common mistakes.

The first comes from incorrect shoulder positioning. Burpees require significant upper-body strength, specifically from your shoulders, and because most of us aren’t at that level yet, we perform the move with bent elbows and asymmetrical shoulders. This stresses the tendons and ligaments in your upper body, this can lead to back and shoulder injuries.

The second big mistake comes during the second half of the movement, when transitioning from the low squat into the high plank position.

It’s easy to drop the hips down while you jump back into the plank position, this puts stress on the lower back. You need to make sure to engage your core which will help stabilize the spine

When most people place their hands on the ground and jump their feet back, they’ll droop their hips, which puts stress on the lower back. Keeping your hips in proper alignment during this phase requires a lot of core strength, specifically from your anterior core muscles, which wrap around your lower stomach to help stabilize your hips and spine.

Third, If you are having trouble in the final movement, when you’ve  jumped your feet back towards your hands and are about to do the jump, it may mean your hips are too tight and you may be at risk of injury – make sure you are able to do the movement correctly. If not then work on those things to fix first.

Resources:

https://www.self.com/gallery/ways-to-do-a-burpee

https://www.12minuteathlete.com/burpees-are-awesome/

https://www.wikihow.life/Do-a-Burpee

https://www.self.com/story/ben-bruno-trainer-isnt-a-fan-of-burpees-why-controversial