Once you’ve nailed the jumping and landing positions (see previous Burpee Introduction), you’re ready for the most basic burpee. It’s important to spend time and nail the positions with good mechanics from the beginning in order to achieve the highest level burpee, avoid injuries, and build a long lasting, strong body.
Burpee level 1
Before you get into the drill
Perform 3 simple burpees, just like you would in a workout. Don’t think about mechanics — just do it!
Burpee level 1 Drill
- Position: Start with your feet together (heels and big toes touching) pointing forward. Stand up tall with arms down by your sides.
- Movement: Bend over and place your hands on the ground right in front you. Then, kick your legs out to a pushup position and stick the landing with feet together. Then, raise your hips to the sky and kick your legs back to a bent over position. Then, stand up tall.
- Purpose: Learn how to properly use your hip drive, which will result in efficient burpees and better hip control for explosive movements.
Pro tip: When bending, don’t start by squatting! Instead load your hips and hamstrings, that way you’ll properly use your hip to drive the movement.
Burpee level 1 exercise
Perform three slow burpee level 1 burpees.
Look out for good mechanics: knees out, hips loaded, belly and butt tight, when landing in pushup position , shoulders over wrists/knuckles.
Burpee level 2
Burpee level 2 drill
- Position: Similar starting position to burpee level 1 — feet together (heels and big toes touching) pointing forward- but this time, stand up tall and reach your arms overhead with locked elbows, turning your palms slightly outwards. Ending position will be in a quarter squat with arms straight in front of you. Feet still together.
- Movement: Burpee level 2 is burpee level 1 plus jumping and landing and a pushup.
- Purpose: Learning how to connect the movements: jumping and landing, hip loading and drive, pushup, arm drive, and staying tight, will result in fast efficient burpees.
Burpee level 2 exercise
Perform 10 slow burpee level 2 burpees.
Form tips and standards
- Keep your feet together at all times.
- Jump and land with your feet together, 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 Shechter