Once you’ve nailed burpee level 2 (see previous Part 2 of 3), you’ve done most of the work. Level 2 is the hardest one to get through. Now, let’s dive into burpee levels 3+4.
Burpee level 3 video
Burpee level 3 drill
- Position: Same as burpee level 2, but feet as wide as you want. Toes still pointing forward.
- Movement: Same as burpee level 2, with feet as wide as you want.
- Purpose: Utilize the mechanics from burpee level 2 with practical feet stance.
Pro tip: You can check if your toes are pointing forward by using a line — align the mid part of your heel with your big toe.
Burpee level 3 exercise
Perform 3 very slow level 3 burpees — watch your form.
Then, perform 7 more burpee level 3 burpees, and increase to medium speed this time.
Burpee level 4 video
Burpee level 4 drills
A) Hip bowing/kipping
- Position: Start in a hollow body pushup position and imagine your body from head to heels is one unit. Remember to keep your head neutral at all times.
- Movement: Drop your hips towards the ground (without touching), and keep your chest up. Then, raise your hips as high as you can with your chest pointing down, and add speed to it . That creates the bow/kip.
- Purpose: Bowing/kipping is a very useful skill for not only the burpee, but also pullups, muscleups, etc. Performing it in different speeds and in full range of motion helps get the skill right.
B) Hip bowing/kipping and stand up
- Position: Same start as drill A, but end the movement standing up tall.
- Movement: Same movement as drill A, but now kick your feet towards your hands and stand up tall.
- Purpose: Take bowing/kipping to the next level.
C) Hip bowing/kipping, stand up, and dirty pushup
- Position: Start and end the movement standing up tall with your arms down by your sides.
- Movement: Same as drill B, but add a “dirty” pushup (shoulders come up first).
- Purpose: The dirty pushup will help you get a better bow/kipp and save your engine during a workout.
D) Hip bowing/kipping, dirty pushup, and candlestick roll
- Position: Same as drill C.
- Movement: Same as drill C, but instead of standing up tall, roll backwards into a hollow rock, and use your hips to do a candlestick roll.
- Purpose: When you perform this high level skills your movement become fluid and efficient.
Pro tip: Once you jump your feet towards your hands, release your hands quickly, and immediately fall back into the roll. Make it smooth.
Burpee level 4 exercise, and burpee mechanics and skill transfer summary
Burpee level 4 drill D is the highest level of the burpee. When you feel like you’re whole body in moving in one unit with great mechanics — your burpee will be fast and efficient, you’ll improve your movement pattern and control, and you will discover how those skills transfer to other movements.
Form tips and standards
- Keep your head neutral at all times.
- Get your hands off the ground quickly.
- Fall into the hollow rock roll right as you stand up.
Contributor: Yoni Shechter