Very few people like Burpees. They’re hard, they hurt and they often feel awkward.
The reality is that the majority of people can’t perform a burpee well and may be doing more harm then good.
If you are excessively tight in your hips and/or lack core strength to stabilize while performing a Burpee, it may be best to choose an alternative exercise. My biggest pet peeve is when Burpees are used as a warm-up movement. Are you kidding me?! Burpees are not a warm-up. They are an intense exercise that should not be performed until your core temperature has elevated, your joints are lubricated, your muscle and connective tissue are warmed and your cardio-respiratory system has been gradually warmed up. Burpees place a tremendous load on your shoulders, knees, hips and back and you want to make sure you’re ready for it.
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If you feel that you have no issues in your joints and are an intermediate to advanced fitness enthusiast, here’s some ways to safely and gradually incorporate Burpees into your program.
4-Point Burpee – Low Impact
Start standing with your feet about hip width apart. Bend your knees and place your hands onto the floor about shoulder distance apart. Step one leg back and then the other leg back so you are in a plank position with your shoulders positioned over your wrists. Now step one leg back in and then the other leg back in and stand up. Focus on alignment, execution and keeping your core stabilized.
4-Point Burpee – High Impact:
Start standing with your feet about hip width apart. Bend your knees and place your hands onto the floor about shoulder distance apart. Jump both legs back so you are in a plank position with your shoulders positioned over your wrists. Now jump both legs back in keeping your feet wide and your body weight back through your hips. Now stand up.
Same as above versions but add a jump into the air after you stand up. Land softly with control.
Same as above versions but from the plank position, drop into a pushup.
*I personally prefer to do Burpees from a slightly inclined position with my hands on a bench, step or a Bosu Trainer with the flat side up. This enables me to stabilize better since I don’t have to go all the way to the ground.*
With all this said, I’m giving you permission to decide that Burpees just may not be the exercise for you! You can tell your trainer I said so!
Yours in health & fitness,
Join us for the COUVE CLOVER RUN – 3, 7 & 10 MILES on March 24th, 2019 in downtown Vancouver, WA. Celebrate St. Patrick’s day with us at the 5th Annual Couve Clover Run. Wear your festive green while running or walking 3, 7 or 10 miles along an extremely fast and scenic course to support local charities! We will make you earn your post-event party, but it will be off the charts hosted by Main Event and other downtown Vancouver Pubs & Breweries.