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How To Do Burpees With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Elisa Silva" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/10/Advanced_BURPEES.jpg" } }, "headline":"HOW TO DO BURPEES WITH PERFECT FORM", "datePublished":"2018-01-12", "dateModified": "2019-10-31", "description":"Learn How to Do Burpees With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/10/Advanced_BURPEES.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>The burpee is a popular exercise that blends a jump and a pushup into one high-energy full body move. If you’ve seen the burpee before, then you may know the basics of how this move works. Here we’re going to teach you a slightly easier way to do the burpee. This version will help you burn fat and build strength without taxing your joints.</p> <p>To perform the burpee, stand up with your feet at hip-width. Bend your knees slightly then drop down to a full plank position, allowing your elbows to bend as you hit the floor. Let your chest touch the ground then press through your hands and jump back to a squat. Immediately leap upward and land softly to enter straight into the next repetition. The burpee is an amazing full-body move, plus it’s going to get your heart pumping and your metabolism working to help you burn fat.</p> <p>Beginners should start with the burpee walkout, an easy modification of the burpee. Squat down and place your hands on the floor in front of you. Walk your legs backward one step at a time until you’re in a full plank, then walk them back to the starting position. Stand up completely, then squat to start the next repetition. If that’s still too difficult, try placing your hands on a chair rather than the floor and perform the move exactly the same. The burpee walkout is a great starter exercise that will help you begin to build up strength in your glutes, quads, hamstrings, abs, chest, and arms.</p> <p>From there, you can transition to the squat thrust. Do everything the same as you did for the burpee walkout, but this time jump both of your feet back so you’re in a full plank position. Jump your feet up to return to the squat then immediately leap straight into the air. Land softly on your knees to drop back into a squat then begin the next repetition. Adding the jump into the mix activates the quads and hamstrings, giving you a great leg workout and getting you ready for the full burpee.</p> <p>Now let’s learn how to do the burpee with perfect form.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Stand with your feet directly under your hips and your hands at your sides.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/burpees-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/burpees-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/burpees-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/burpees-LR-1.jpg" class="img-fluid" alt="burpees-1"> </picture> <li>With a slight bend in your knees, drop forward letting your hands and feet land on the ground in a plank position. </li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/burpees-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/burpees-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/burpees-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/burpees-LR-2.jpg" class="img-fluid" alt="burpees-2"> </picture> <li>Once your hands hit the floor, allow your elbows to bend so your chest drops to the ground.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/burpees-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/burpees-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/burpees-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/burpees-LR-3.jpg" class="img-fluid" alt="burpees-3"> </picture> <li>Press through your hands to push yourself upward. At the same time jump your feet forward to return to a partial squat.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/burpees-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/burpees-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/burpees-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/burpees-LR-4.jpg" class="img-fluid" alt="burpees-4"> </picture> <li>Jump directly upward.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/burpees-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/burpees-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/burpees-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/burpees-LR-5.jpg" class="img-fluid" alt="burpees-5"> </picture> <li>Land softly and allow the knees to bend. Go right into the next repetition.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>Keep your hips high when you’re in the squatting position, both as you prepare to drop into the pushup position and as you get ready to jump upward. If you keep your hips low, you’ll waste energy so let them stay high while maintaining a neutral spine.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/burpees-6.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/burpees-6.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/burpees-6.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/burpees-LR-6.jpg" class="img-fluid" alt="burpees-6"> </picture> <li>Exhale as you drop to the ground then inhale as you come into the squat. Exhale again as you leap into the air and inhale as you land and prepare to start the next rep. This style of two-cycle breathing will make it so you can do these without running out of breath.</li> <li>Follow the normal form cues for a pushup as you drop into the plank to maximize the benefits you get from the burpee. Press the pads of your hands into the ground and grip the floor with your fingers. Rotate the pits of your elbows forward and keep your elbows at a 45 degree angle from your torso.</li> <li>As you shift from the pushup back to the squat, press hard through the hands. Let your body begin to come into a pike position with your butt pointing slightly upwards. The pushup should help propel your body upward.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/burpees-7.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/burpees-7.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/burpees-7.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/burpees-LR-7.jpg" class="img-fluid" alt="burpees-7"> </picture> <li>When you do the upward jump, don’t allow your knees to wobble in or out and be sure to point your toes as you jump. Land softly on the pads of your feet and let your foot unfurl back to the floor. This is important for keeping your knees, hips, and ankles safe.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion</h2> <p>The burpee is a powerhouse move that will definitely kick you into shape. Start slow and pay close attention to the form cues we’ve offered here. These tips are to keep you safe and ensure that you’re getting the absolute most out of this exercise. When you’re comfortable, start picking up the pace to ramp up the cardio boost this exercise provides.</p> <p>This move is tough for even the most seasoned athletes, so don’t be afraid to try out a modified version before taking on the real deal. The burpee walkout is the perfect place for beginners to start since it lets you run through the motions of the burpee without taxing yourself too much. As you gain strength and confidence you can shift into squat thrusts. These moves flow seamlessly into one another, so try adding a new element or picking up the pace as you get accustomed to the exercise.</p> <p>As with all our favorite exercises, burpees can be done anywhere you have a few feet of space to stretch out. Try adding a set to your next workout or do a few repetitions first thing when you wake up in the morning.</p> <p>If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-squat-thrust/">Squat Thrusts</a>.</p> </section> </article>

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