The burpee earned its reputation for a reason. It’s a basic bodyweight movement that will not only kick your ass during a workout, but if done correctly, can improve other movements too, specifically explosive movements. The burpee is very similar to olympic weightlifting movements like the clean and snatch, as they involve the same jumping and landing mechanics.
This series is applicable to all levels and will teach you how to efficiently do burpees. We break it down to foot position, hip position, landing position, pushup mechanics, and kipping/bowing. We will start with the most basic version, which involves no squatting or real pushup, only bending and extending, and is great for beginner athletes and kids. By the end of this three part series, you will learn the highest level of the burpee.
FIRST SKILL: LEARN HOW TO JUMP AND LAND
BEFORE YOU GET INTO THE DRILLS
Just jump and land. Don’t think about it too much, just jump as high as you can and stick the landing.
JUMPING AND LANDING DRILLS
A) Arm swings
- Position: Start with your feet hips width apart with your toes pointing straight forward. Stand up tall, keeping your chest upright, and reach your arms overhead with locked elbows, turning your palms slightly outwards.
- Movement: Swing your arms down and up with a 3–1 tempo (meaning count to 3 swinging down and count to 1 when swinging up). Slow down, fast up.
- Purpose: Arm swings done correctly incorporate external and internal shoulder rotation, which creates torque in the system and helps with the direction of the jump.
B) Arm swings with hip drive
- Position: Same starting position as drill A, but with your hips back.
- Movement: Same arm swings and tempo from drill A, but with an added hip thrust as you bring your arms up.
- Purpose: The hip drive will help you explode out of the hole.
C) Arm swings, hip drive, jump and stick the landing
- Position: Same starting position as drills A+B, but your ending position will be in a partial squat.
- Movement: Same arm swings and hip thrust from drill B, but now add a jump as your arms and hips come up, and stick the landing in a partial squat with your arms around eye-level in front of you.
- Purpose: Connecting the arm swings and hip drive with jumping and landing will create a functional sequence of events that is helpful for the burpee. It will make you more explosive and in better control of your olympic lifts
D) Pull yourself under and land in a partial squat with arms out front
- Position: Start with your feet hips width apart with your toes pointing straight forward, but this time with your arms down by your sides. Your ending position will be the same as drill C, but with your arms straight in front.
- Movement: Without swinging your arms, just pull yourself under, and land in a partial squat with your arms around eye level in front of you.
- Purpose: Arm swings done correctly incorporate external and internal shoulder rotation, which creates torque in the system, and helps with the direction of the jump.
JUMPING AND LANDING EXERCISE
It’s time to put it all together! Try to get 10 jumps in a row with great jumping and landing mechanics.
Form tips and standards
- Jump and land with your feet hips width apart, pointing forward, and flat footed — pressing your big toes into the ground.
- Externally and internally rotate your shoulders, then slightly turn your palms out.
- Press your knees out slightly.
- Squeeze your abs and butt lightly.
- Keep your chest upright. It helps to imagine there’s a wall or a stick in front of you.
Contributor: Yoni Schechter