Dislike burpees? Here are two strategies to quickly make them more tolerable
Burpees, a popular bodyweight exercise, are renowned for their ability to improve overall strength, mobility, and fitness. However, to reap the benefits and avoid common mistakes, it's essential to follow some key steps and tips.
The Correct Burpee Technique
- Start standing with feet shoulder-width apart to establish a stable base and maintain balance and efficiency [1][3].
- Drop into a controlled squat by bending your knees and pushing your hips back, ensuring a squat depth that keeps thighs roughly parallel to the floor to protect the knees [3].
- Place your hands on the floor directly under your shoulders to prepare for the next phase, maintaining proper shoulder alignment and core engagement [1].
- Jump or step your feet back into a plank position, forming a straight line from head to heels without letting your hips sag or rise too high [1].
- Perform an optional push-up, ensuring scapular control and core tightness [1].
- Return your feet forward to the squat position with flat feet, not on toes, to maintain stability [1].
- Stand up straight or add a vertical jump for a cardio challenge, avoiding a narrow foot stance and ensuring balanced landings [3].
Common Mistakes to Avoid
- Squatting too deep: Straining knees and reducing power should be avoided. Maintain a squat depth that keeps thighs roughly parallel to the ground [2][3].
- Keeping feet too close together: This destabilizes the movement and reduces efficiency. Feet should remain about shoulder-width apart throughout [1].
- Letting the hips sag during the plank phase: Engage your core and maintain a straight body line to prevent lower back injury [1].
- Rushing through the movement: Focus on controlled, quality reps before increasing speed [1].
By following these tips, you can engage your legs, core, chest, and arms effectively, enhance mobility, and develop cardiovascular fitness. For those with knee concerns, using the step-back burpee modification can help reduce joint stress while maintaining benefits [1].
The "Death-by-Burpees" Workout
The "death-by-burpees" workout involves increasing the number of burpees in each 30-second interval. However, Vaz Tostes advises against rushing through this workout, as it can spike the heart rate without enough rest [4]. This challenging finisher or standalone exercise should only be performed sparingly, at most once per week.
Burpees take you quickly from standing to hitting the deck and back up again, making them a practical skill worth mastering. As soon as your hands touch the floor during a burpee, your feet should be kicked back. Upon popping your chest up during a burpee, your hips should be sent high to land with feet wide apart.
In conclusion, by mastering the art of burpees, you can significantly improve your fitness levels and overall strength. So, get ready to challenge yourself with the "death-by-burpees" workout or incorporate burpees into your regular routine to reap their numerous benefits. Just remember to start with a thorough warm-up and avoid common mistakes like squatting too deep and keeping a narrow foot stance.
[1] Vaz Tostes, G. (2021). The Ultimate Guide to Burpees: Technique, Modifications, and Benefits. [Online]. Available: https://www.gustavofitness.com/blog/the-ultimate-guide-to-burpees
[2] Vaz Tostes, G. (2021). How to Do a Burpee: A Step-by-Step Guide. [Online]. Available: https://www.gustavofitness.com/blog/how-to-do-a-burpee
[3] Vaz Tostes, G. (2021). Common Burpee Mistakes and How to Fix Them. [Online]. Available: https://www.gustavofitness.com/blog/common-burpee-mistakes-and-how-to-fix-them
[4] Vaz Tostes, G. (2021). The "Death-by-Burpees" Workout: A Challenging Finisher or Standalone Exercise. [Online]. Available: https://www.gustavofitness.com/blog/the-death-by-burpees-workout-a-challenging-finisher-or-standalone-exercise
By mastering the burpee technique, you can effectively engage multiple muscle groups and boost both mobility and cardiovascular fitness. To optimize your workouts, it's crucial to avoid common mistakes such as squatting too deep and keeping feet too close together. Additionally, incorporating burpees into science-backed health-and-wellness routines can promote a holistic approach to fitness-and-exercise with long-term benefits.
