Movement Spotlight: Burpees – Why They Should Be Your BFF (and How To Make Them Less Awful)

 

We know, we know. You see burpees on the workout for the day and you consider skipping the gym altogether.

 

 

But instead of feeling like this:

 

 

We want you to feel like this!

 

 

All it takes is a little appreciation for the benefit you get out of doing them, and maybe a little extra practice (yes, we said practice), to help change your mind.

Why should I love burpees?

We firmly believe that the burpee is one of the best, full body movements on the market. Not only do they get your heart rate jacked (hello, cardio!), but they also take a certain amount of upper body, lower body, and core strength to perform correctly at a consistent pace.

A burpee looks simple. And for the most part, it is! But it takes a well-conditioned and strong athlete to perform many, quality repetitions in a row.

Okay, I’m starting to see your point.

GOOD! We knew you would.

But, I’m new to the burpee party. How do I do one, and what happens if I need to modify it?

First and foremost, we want you to understand that the burpee IS NOT A PUSHUP. If you perform a burpee with a push up at the bottom, you are going to fatigue yourself SO. MUCH. FASTER. than necessary. If you hate burpees with a burning passion, check to see if you are doing unnecessary work during the movement.

Place both hands on the ground and hop your feet back at the same time so you are in a plank position.

I like to describe this next part as a “flop”- lower yourself down so your chest, belly, and the tops of your thighs are all making contact with the ground.

 

 

To get back up, INSTEAD OF PERFORMING A PUSHUP, push through your hands while throwing your hips up and hopping your feet underneath you. Using your hips will generate momentum and power (in a manner very similar to a kip swing), that will take much of the work off of your upper body.

Stand tall and hop, ensuring that your hips come fully underneath your torso to a standing position.

 

Modification options:

• Step your feet back and forward rather than hopping.
• Instead of touching your chest, thighs, and belly to the ground, remain in a plank position.
• You may also place your hands on a box and perform the burpee at an incline.
• No hop at the top- just stand tall.

Don’t forget:

Burpees are not an “easy” movement that anyone should be able to do. They require a great deal of strength, coordination, stamina, and experience to understand how to efficiently move and pace.

DON’T BE DISCOURAGED!