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Burpees: benefits, proper form, tips, and alternatives

Updated: Apr 5, 2022




BENEFITS

  • They are literally a full body workout that works the chest, triceps, core, shoulders, glutes, quads, calves, & hips.

  • They cause cardiovascular conditioning. Any time you are changing your plane of motion, it spikes an increase in your heart rate.

  • They improve explosiveness, which considers them a plyometric exercise. They help the performer to run faster, jump higher, and become more agile.

  • There is no equipment required.

PROPER TECHNIQUE

  • Feet shoulder width apart, arms down by side.

  • Brace midline, engaging core, then bend at hips and knees simultaneously while lowering into a squat.

  • Drop palms onto floor ahead of you and outside of feet.

  • Shift weight into hands as you jump feet back into a plank position.

  • Always make sure you core is engaged and keep elbows locked into rib cage, lower into a push-up.

  • At top of push-up, form should be back in plank position.

  • Jump feet up to either side of hand, then jump up explosively.

TIPS

  • Engage core at all times to prevent back pain or injury. If burpees are a new movement for you, slow them down to focus on your core. Once you get better at them, then you can increase your speed.

  • Let your body dictate where your feet go. Generally, your feet should be hip-width apart, but if you are bigger bodied or have pre-existing knee injuries, then widening your feet will give you a bigger and more stable base.

  • Prepare your wrists for the movement as they do take on a lot of stress and pressure during this exercise. Wrist rolls, prayer stretch, and kneeling leans will help.

  • BREATH! Try inhaling at the top and exhaling when you throw your legs back into plank position. Inhale again at bottom of push-up and exhale as you explode into your jump. Depending on the speed of your burpees, this may need adjusted.

OKAY, SO YOU REFUSE TO DO THEM? HERE ARE SOME ALTERNATIVE MOVEMENTS

  • Inchworms

  • Jump squats

  • Kettlebell farmer walk

  • Mountain climbers

  • Weighted squats

  • Deadlifts


Hope this helps!!




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