The Burpee is the quintessential CrossFit movement. It’s a total-body cardiovascular test that demands coordination and grit, especially when mastering the Burpee Technique.
The problem is that most athletes approach burpees with too much “aggression” and not enough efficiency. They use too much arm strength and jump too high, which spikes the heart rate and leads to a mid-WOD collapse if the Burpee Technique isn’t followed correctly.
Here are 3 secrets to moving through burpees with maximum efficiency and perfecting your Burpee Technique:
1. Wide Feet, Soft Landings
Most people land from the jump with their feet narrow and their knees tucked. This requires a massive amount of leg strength to stand back up.
- The Fix: Land with wide feet. As you jump your feet back toward your hands, aim to land in a wide, stable squat position with your feet outside your hands. This significantly reduces the distance your hips have to travel to stand up, saving your quads and lower back.
2. The “Step-Back” Method (The Pacing Hack)
Jumping both feet back and forward is fast, but it is metabolically expensive. If you have 50+ burpees in a WOD, you need a “gearing” strategy.
- The Fix: Step back, jump up. Step one foot back at a time to reach the floor, then jump your feet wide to stand. This “low gear” keeps your heart rate stable and allows you to keep moving without needing to stop for air.
3. Breathe at the Bottom
Most athletes hold their breath as they drop to the floor, which causes a rapid CO2 buildup.
- The Fix: Exhale as you hit the floor. Let the impact of your chest hitting the ground help push the air out of your lungs. Inhale as you stand up. Linking your breath to the “flop” ensures your blood remains oxygenated throughout high-volume sets.
Don’t Fight the Floor
Stop viewing burpees as a sprint and start viewing them as a rhythmic flow. By widening your feet and managing your breath, you can turn the burpee from a nightmare into a place where you can actually find a steady, sustainable pace.
Book a Discovery Call today with one of our team!
Let’s discuss your goals and refine the technical efficiency that separates the good athletes from the great ones.
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