The classic burpee is hard-hitting and tiring, but can be incredibly rewarding … especially when you know about the most common pitfalls of this exercise
The burpee is an exceptional exercise for developing strength, power and endurance. As such, it’s a prominent element in many exercise programs and even a popular choice for high-intensity interval training (HIIT). Burpees seamlessly integrate a series of exercises performed in sequence: a jump, a squat, a plank and a push-up. When done properly, doing burpees will burn calories, enhance cardiovascular health and thoroughly engages the entire body. Yes, it can be exhausting, but this adaptable exercise can be immensely beneficial in the long run.
All that being said, there are a number of common mistakes that often crop up when people perform burpees. This can reduce the effectiveness of the exercise or, at worst, lead to injury. So, to maximize your burpee performance, it definitely pays to learn about the common errors associated with this exercise and how to deal with them.
Inadequate warm ups
Before starting any physical activity, it’s important to warm up properly to prepare the body to exert itself and prevent injuries. A proper warmup gradually increases your heart rate, improves blood flow to the muscles and prepares your body for more intense exertions. According to the Mayo Clinic, start with movements targeting large muscle groups, like the hamstrings. Begin at a moderate pace, then gradually elevate both speed and intensity. Suitable warmup activities include walking, jogging in place and stretching.
Incorrect form
The most important thing about burpees is maintaining the correct body position and movement. If you don’t do it properly, you won’t get the maximum benefits and may even risk injury. D’Annette Stephens, a certified personal trainer and founder of Fitness Professionals Black Alliance, notes that mistakes often happen during the push-up and plank part of burpees, particularly when individuals allow their lower back to arch. While in the plank position, ensure that your abs are fully engaged. Concentrating on tightening your abs can prevent your lower back from arching and automatically improve your form.
Placing your hands too far in front of you or too far apart when during the plank or push-up position also puts excessive pressure on your neck and shoulders. So, when you’re in the push-up position, make sure to keep your hands directly under your shoulders or slightly wider than shoulder-width apart. Then, when doing the squat movements, never point your knees inward because it will make it hard to direct the power through your body and it can hurt your joints. Remember to align your knees with your toes when you squat down or come back up to jump.
Place your feet hip-width apart and initiate the jump by using your heels. Land softly first on your toes and then on the balls of your feet.
Rushing and inconsistent tempo
Another challenging aspect of burpees is that they can quickly tire you out. And as you become fatigued, your form tends to worsen. It’s important to do this exercise steadily so you can concentrate on your form instead of rushing through as many reps as possible. Maintain a consistent and controlled rhythm for the best results. Also, ensure you synchronize your breath with the exercise to maintain energy.
Another challenging aspect of burpees is that they can quickly tire you out. And as you become fatigued, your form tends to worsen
Pushing too hard
Another common burpee error is pushing yourself too far regardless of your body’s familiarity with the movements, which can lead to muscle cramps. Therefore, it is essential to customize your burpee attempts to match your current fitness level, whether in terms of form or pace. Don’t forget to explore modifications and variations that might be suitable for beginners. Afterwards, you can gradually advance to more demanding burpee variations as you develop strength and confidence.
Burpees can be incredibly demanding and draining. However, precisely this relentless challenge makes them such a profoundly effective exercise. They can help you build strength, boost endurance, and enhance cardiovascular fitness. Mastering burpees isn’t just about doing the exercise; it’s a powerful symbol of your unwavering commitment to having a healthier, more robust, and sportier physique.
Photography Sunaryo
Model Aurélien Muller/New Madison Models
Location Ayana Resort & Spa, Bali