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An exercise included across almost every functional training programme is the burpee, this short form coaching tips article will briefly explain how both an efficient and correct burpee should look!
1. Chest to floor - getting your chest to floor whilst trying not to control the eccentric. This will eliminate fatigue in the upper body.
2. Keep your feet wide - not only is this a better position for your back and knees, it’s also more efficient. The closer to the floor you are, the less distance you have to travel.
3. Full extension at the hips and knees - think about looking ahead in your jump, if you’re looking ahead it’s hard not to be in extension.
4. Jump, with your hands behind your head.
Whilst the Burpee is a great test of fitness, it also demands a lot from the upper body. Whilst on the coaching floor and on the Women’s Training Programme, we offer variations to anybody who is unable to perform a Burpee (usually if you are unable to do a Push Up). The options we use are:
1. The Up Down - a Burpee without the jump.
2. The No Push Up Burpee or Up Down - removing the Push Up of both movements.
3. The Step Back Up Down - removing the jump and Push Up.
4. The Bench Burpee - reducing the distance travelled.
If you’re struggling to complete Burpees or think your form needs improving, try substituting these options in. There is always an option! If you’re working on your burpees to improve your Hyrox fitness, then why not also take a look at our Hyrox Training Plan!
