Technique Tuesday – Burpee

burpee top full

It’s Technique Tuesday where we talk about a movement we’re doing tomorrow, WHY we’re doing it, and other fun facts and tips about it!

Movement: Burpee

Description: From standing, lower until chest and thighs are flat on the ground. Then hop back up to standing and jump while touching hands above head.

Primary Movement Pattern:

6 Movement Patterns 2

Physical Skills Developed:

10 Physical Skills 6

Tips, Tricks, and Fun Facts: The burpee is a staple body weight “gymnastic” movement that develops coordination, agility, and balance.  And we almost always do more than just a few at a time – for the purpose of training cardio/respiratory endurance and stamina.  

The rules are simple: touch your chest and thighs to the ground, and then jump in the air, touching your hands above your head, with full body extension.  You have some leeway in how exactly you get back and forth between those two positions, but there are more and less efficient ways to go about it.  Let’s break it down!

Setup:

  • Start standing.
standing

Initiation: 

  • Hinge forward at the hips and place both hands on the ground
burpee hinge down
  • Hop (or step) feet back 
burpee hop back
  • Control body down to the ground until chest and thighs touch ground. A strictly controlled negative push-up is not required; you may flop.
burpee bottom on ground
  • Push chest off ground and hop (or step) feet back up
burpee press up off ground
burpee hop up
  • Hinge back up at the hips, jump with full body extension, and touch hands together above head
burpee top full extension 1

Common faults:

  • Not reaching full extension at the top
burpee fault
  • Narrow feet (this isn’t a “fault” but makes the movement harder)
Burpee fault narrow feet

Check out our social media for the slow motion video with commentary and have one of our coaches check your technique tomorrow!

Dean

info@crossfitreverb.net

This website or its third-party tools process personal data.
You may opt out by using the link Opt Out