Tips from the Pros

Mistakes to Avoid for the Perfect Burpee

Once this exercise is in full swing, you’ll realize that the burpee is no walk in the park. When you start to lose energy, you stop paying as much attention to your technique. We’re here to help you get the most out of this full-body strength training exercise and lower your risk of injury. If you’ve never done it before, then you’ll want to use these FizzUp tips for the safe and perfect burpee.

MISTAKE #1 TO AVOID FOR THE PERFECT BURPEE: PLACING YOUR HANDS TOO FAR APART OR TOO FAR IN FRONT OF YOU

Placing your hands in the right spot is the key to helping you correctly transfer the strength you get when you push up from the floor and avoiding possible injury when you’re in the push-up position. Lots of people make the mistake of placing their hands too far apart or too far in front of them. This puts an extra strain on your neck and shoulders. Careful, because these areas are prone to injury!

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FizzUp trainer’s tip: Make sure to keep your hands directly under your shoulders or slightly wider than shoulder width when you move to the push-up position.

MISTAKE #2 TO AVOID FOR THE PERFECT BURPEE: TOUCHING YOUR KNEES TOGETHER

As you squat or come up into the push-up position, your knees need to stay straight and shouldn’t touch. This happens when you forget to engage your abs and glutes. Never point your knees inward when you’re in the squat position. This can lead to injury and makes it hard for you to move the power through your body.

FizzUp trainer’s tip: To avoid injury, remember to align your knees with your ankles and toes when you squat down or when you come back up to jump. This makes it easier for the power to travel toward the floor and for you to stimulate your glutes for the perfect squat.

MISTAKE #3 TO AVOID FOR THE PERFECT BURPEE: FORGETTING TO ENGAGE YOUR CORE

You might forget to engage your core because you’re tired or because you’re focusing on other aspects of the exercise while you’re doing burpees. Keep your body engaged to get the most out of your efforts and reduce the risk of injury. Make sure to contract your abs throughout the exercise. When you use these tips to improve your technique, you’ll also be able to do more repetitions.

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FizzUp trainer’s tip: Remember to engage your abs and pull your navel in toward your spine as you do burpees to make it easier for the strength to travel throughout your body and keep you from hurting your back.

MISTAKE #4 TO AVOID FOR THE PERFECT BURPEE: NOT KEEPING YOUR BODY ALIGNED

To add to mistake #3, when you come down to the floor to do a push-up, keep your hips aligned with your neck and your stomach pulled in to prevent your body from drooping toward the floor. Your lower back stays in the right position to keep any possible pain at bay. Better performance is guaranteed if you put this vital tip into practice.

FizzUp trainer’s tip: When you get to the plank position, keep your abs engaged so that your body continues to form a straight line from head to toe. Avoid arching your back too much or lowering your hips too far toward the floor. You can also keep your abs engaged by doing the push-up part of the exercise on your knees.

MISTAKE #5 TO AVOID FOR THE PERFECT BURPEE: HAVING POOR JUMPING AND LANDING TECHNIQUE

Once you do a push-up and get to the squat jump position, do you jump up using your toes and then land on your heels? Then you’ve got some room for improvement! This only tires out your calves instead of working your legs when you thrust your body upward. Besides putting more stress on the joints in your knees and ankles, your jump won’t be nearly as powerful as it could be.

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FizzUp trainer’s tip: Position your feet hip-width apart and use your heels to start your jump. Gently land on your toes, then on the balls of your feet. Put some extra spring into your jump to propel you as high as you can go. This is a great way to fully extend your hips.

Your FizzUp strength training program includes a wide variety of bodyweight exercises like the burpee. Now that you’re a burpee buff, activate your Cal Burner Add-on* to feel all the difference this exercise makes!

*FizzUp PRO feature

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FizzUp Staff

FizzUp Staff

As passionate bloggers, the FizzUp Staff’s sole purpose is to motivate the community with insightful and fun articles. Team spirit is one of our core values, whether we’re at work or exercising together in the FizzUp Box.