Burpee
oec:burpee
A full-body calisthenic movement transitioning from a standing position down into a push-up and finishing with an explosive vertical jump.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Burpees, Chest-to-Floor Burpee
How to do it
Setup
- Stand upright with your feet shoulder-width apart and your arms at your sides.
Movement
- Hinge at the hips and bend your knees to place your hands flat on the floor directly beneath your shoulders.
- Jump or step both feet back into a full plank position.
- Lower your chest and thighs completely to the floor under control.
- Press through your palms to push your body up while snapping your feet forward outside your hands into a low squat.
- Explode upward into a vertical jump, reaching your hands overhead, and land softly to absorb impact.
Breathing
Inhale as you drop down to the floor, exhale forcefully as you press up and jump.
Cues
- Hands down, feet back.
- Chest to floor.
- Snap the hips forward.
- Jump and reach tall.
Common faults
- Sagging the lower back and hyperextending the spine while pushing off the floor.
- Brace your core firmly to keep your torso rigid as you press up from the ground.
- Landing flat-footed with straight knees after the jump.
- Absorb the landing softly on the balls of your feet and immediately bend your knees.
Safety
- Ensure the floor surface is clear and non-slip before performing rapid jumps.
Muscles
Joints
- Hip: Flexion, Extension
- Knee: Flexion, Extension
- Ankle: Plantarflexion, Dorsiflexion
- Shoulder: Horizontal adduction, Flexion, Extension
- Elbow: Flexion, Extension
- Lumbar spine: Isometric stabilization
Details
- Movement
- Horizontal push, Squat, Jump
- Modality
- Conditioning, Calisthenics, Cardio, Plyometric
- Mechanics
- compound
- Force
- push
- Laterality
- bilateral
- Kinetic chain
- closed
- Level
- intermediate
- Equipment
- None
- Record
- Repetitions
- Load
- bodyweight
Related
- progression of No-Push-Up Burpee
- progression of Squat Thrust
- regression of Dumbbell Devil Press
Sources
- wger: Burpees, by er0355 (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.