The #1 Burpee Mistake

If there are two things I know: it’s fat loss and rehabilitative exercises.

However, the two do not go together often.

Fat loss training is usually in the form of steady state cardio or high intensity interval training (HIIT).

Steady state cardio is pretty rough on the joints, with repetitive stress injuries occurring from spinning, running, and/or the elliptical.

HIIT training is also pretty rough on the joints: using plyometrics, Olympic lifts, and compound exercises (squats, cleans, deadlifts) done under fatigue.

Both are recipes for injury.

The burpee, while a great exercise, is not great on the knees and low back.

There’s a lot of shearing force on the knees when you jump to a standing position from the push up position.

And a lot of rounding at the low back in that position.

I’ve been messing around with wide stance burpees, which not only takes the stress out of the knees and low back, but it also gives you a great activation in the adductors in hamstrings, which are extremely helpful in preventing knee pain and also aid in rehabbing knees.

HERE is a video how to, and below is a step by step sequence:

  1. Start in a wide stance standing position with your glutes squeezed
  2. Squat down with a flat back and place your palms flat on the ground
  3. Jump to extend your legs back into a push up position
  4. Jump back to the position in #2
  5. Stand up and squeeze your glutes

Challenging burpee workouts:

Burpee tabatas: 20 seconds of burpees, 10 seconds of rest. Repeat 6-12 rounds.

Burpee ladders: 10 burpees, 30 seconds rest, 9 burpees, 30 seconds rest, 8 burpees, …

Burpee “20s”: Do 10 burpees, rest 5 seconds, do 5 burpees, rest 5 seconds, 3 burpees, rest 5 seconds, 2 burpees, rest 1 minute. Repeat 3-5 rounds total.

Burpee on!

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