Buzz
Ever since we kicked off the burpee challenge, I've made it a habit to perform a minimum of 10 burpees each morning. (Truth be told, only one day was limited to 10, with the rest exceeding 30.) I've also found myself pondering, 'Am I executing this burpee correctly?' and 'Is this the optimal method for a burpee?'
In reality, there are several effective techniques. I highly recommend the video (above) from 12 Minute Athlete, which presents three widely-used variations without bias. For a detailed analysis of each method, here's a breakdown:
Executing a Push-Up Burpee
1. Begin by placing your hands firmly on the ground.
2. Leap your feet backward into a push-up stance. (Feel free to lower your knees if necessary.)
3. Perform a push-up.
4. Spring your feet back to the initial position, then propel yourself upward with your hands reaching for the sky.
This was my approach during my initial burpee set at the start of the month. The push-up component can be challenging, making this variation ideal if you're proficient in push-ups and aiming to incorporate additional arm, shoulder, and chest engagement.
Mastering the Crossfit-Style Burpee
1. Place your hands on the ground while simultaneously leaping your feet backward. Land gently on your midsection.
2. Spring your feet back to their original position, then leap upward with your hands reaching high.
This follows the same fundamental pattern as the push-up burpee, but it combines several movements into one seamless action. It’s quicker, more dynamic, and reduces strain on your arms, which tend to tire easily. I’ve adopted this method for my daily morning burpees.
However, you must be cautious with your back during these. Allowing your lower back to sag—common when fatigued—can lead to injury. Maintain a strong lower back and tilt your pelvis slightly backward for proper form. This video provides a detailed explanation.
Mastering the Classic Burpee
1. Place your hands on the ground near your feet.
2. Leap your feet back into a plank stance.
3. Spring your feet back to their initial position.
4. Rise to a standing position.
This is the classic movement featured in Royal Hiddleston Burpee’s fitness test. It’s also known as a four-count burpee or a squat thrust.
If none of these burpee variations suit your needs, there are plenty of alternatives to explore. For instance, a friend of mine who deals with back issues opts to step back gently instead of jumping into the plank position. Which burpee style do you find most effective?
