No-Push-Up Burpee
oec:no-push-up-burpee
A full-body conditioning exercise combining a squat, a kick back into a plank, and an explosive vertical jump without performing a push-up.
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: Straight-Arm Burpee, No-Pushup Burpee, No Push Up Burpee, Squat Thrust with Jump, No push up burpees, No pushup burpees, No push-up burpees
How to do it
Setup
- Stand tall with your feet shoulder-width apart and your arms at your sides.
Movement
- Hinge at the hips and bend your knees to lower into a squat, placing both hands flat on the floor directly beneath your shoulders.
- Jump both feet straight back into a high plank position, maintaining a rigid straight line from head to heels.
- Quickly jump your feet forward, landing flat-footed just behind your hands in a low squat position.
- Explode vertically off the floor into a jump, reaching your arms overhead.
- Land softly on the balls of your feet, immediately absorbing the impact by sinking into the next repetition.
Breathing
Inhale as you squat down and jump your feet back, then exhale sharply as you jump your feet in and explode off the floor.
Cues
- Hands down, kick back, snap forward, jump high
- Brace your core in the plank to prevent hip sag
- Land softly on the feet
Common faults
- Sagging the hips and hyperextending the lower back when kicking out into the plank.
- Squeeze the glutes and brace the abdominals to lock into a rigid plank position before jumping forward.
- Landing on the toes with knees caving in when jumping back to the squat.
- Jump the feet wide enough to plant the whole foot flat on the floor with knees tracking over toes.
- Landing with stiff, locked knees on the vertical jump.
- Absorb the landing softly through the ankles, knees, and hips, transitioning smoothly into the descent.
Safety
- Ensure adequate floor space and good shoe traction to prevent slipping when kicking legs back.
Muscles
Joints
- Hip: Flexion, Extension
- Knee: Flexion, Extension
- Ankle: Plantarflexion, Dorsiflexion
- Lumbar spine: Isometric stabilization
- Shoulder: Flexion, Isometric stabilization
- Elbow: Isometric stabilization
Details
- Movement
- Jump, Squat, Anti-extension
- Modality
- Conditioning, Calisthenics, Plyometric
- Mechanics
- compound
- Force
- push
- Laterality
- bilateral
- Kinetic chain
- closed
- Level
- beginner
- Equipment
- None
- Record
- Repetitions; or Duration
- Load
- bodyweight
Related
- regression of Burpee
- substitute for Burpee
- progression of Squat Thrust
Sources
- wger: No push-up burpees (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.