How To Perform Burpees Safely?

Burpees are infamous for being one of the most grueling exercises in the fitness world. Often dreaded by gym-goers, they are a staple in high-intensity workouts. They are one of the most effective exercises when it comes to weight loss due to their ability to raise heart rates and push participants to their limits. The movement, while simple, is far more challenging than it may appear at first glance, requiring precision and control to perform correctly.

Surprisingly, the burpee wasn't originally designed to be the intense workout tool it is today. Created by physiologist Royal H. Burpee in the 1930s, the movement was initially developed as part of a fitness test to assess physical capacity. It later became a benchmark exercise for the US military. The modern version of the burpee, often involving jumps and push-ups, is far more demanding than Burpee's original design, which was a simpler four-part movement.

Here Is A Quick Guide On How To Perform Burpees Safely

1. To perform a burpee, start by standing with your feet shoulder-width apart.
2. You then have to squat down, placing your hands flat on the floor inside your feet.
3. Leap your feet back into a push-up position, ensuring your shoulder blades, abs, and glutes are engaged, and that your feet are slightly wider than shoulder-width apart.
4. Lower your chest to the floor, controlling the movement as you bend your elbows.
5. Finally, press back up into the push-up and leap your feet forward back to the squatting position. From there, explode upwards, achieving triple extension through the ankle, knee, and hip, before landing back on the floor under control.

Tips For Efficient Burpees

While burpees are a great weight burner, they can lead to injuries if not done properly. Here are a few expert recommendations that can help you perform this exercise more safely and efficiently.

Focus on getting off the ground as efficiently as possible. Speed without proper form wastes energy and slows you down. Prioritize efficient movements to avoid fatigue during multiple repetitions.

Maintain a plank-like position when you hit the ground. Engage your core and glutes throughout the movement to protect your spine and avoid lower back injuries.

Always aim to keep your feet at least shoulder-width apart. This ensures that your feet are in the optimal position for the jump and eliminates the need to adjust mid-movement.

- Own The Jump: Focus on truly jumping with full extension through the ankles, knees, and hips, rather than just hopping. This explosive movement is key for building power and conditioning.

What Are The Benefits Of Burpees?

Burpees are highly valued in fitness routines because they are an effective way to raise the heart rate, making them an excellent conditioning exercise.

They are also a major calorie-burner as it demands efforts from all body.

As a multi-joint, multi-step exercise, burpees enhance body control, coordination, explosiveness, and power, making them an all-around effective workout move.

Are There Any Downsides Of Burpees?

When burpees are performed in high-repetition workouts, such as group fitness classes, they can lead to form breakdowns due to fatigue.

Also, because they are a multi-joint, multi-step exercise, they increase injury risks to joints and muscle groups alike. increasing the risk of injuries to the wrists, elbows, or lower back.

Moreover, their explosive nature of the exercise can be especially taxing, and trainers sometimes program burpees without considering the physical limits of their clients, leading to unsafe practices.

Without proper form and control, burpees can be a dangerous exercise, particularly when rushed or performed under time pressure.