CrossFit Burpees - Top 6 Mistakes!
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- čas přidán 25. 08. 2020
- Burpees - love 'em or hate 'em, you won't get far in CrossFit without learning to become efficient at burpees. Here are my top 6 mistakes when it comes to the infamous burpee. Are you making any of these? Let me know which one(s!)
Want an in depth look at the 5 Daily Habits that I swear by? If you're a CrossFit athlete, you'll want to know how these can level up your performance. Get your free guide on my homepage: wodprep.com/habits-crossfit-a...
Next up, I told you about my brand new (and slickest yet) course - Burpee Blueprint. With 30 tutorial videos, you'll learn how to become as efficient as possible and test them at the end with our burpee workouts! Get it here: wodprep.thrivecart.com/burpee...
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Mistake 0: the concept of a burpee at all. :-)
Omg the swiftness of those 8 burpees made me laugh out loud.... YOU WIN! 😆
Plus a bonus "ruin your mic" in the process! 😂
But the “nap” during the burpees feels so good!
🤣🤣
Guilty as charged. I’ll try to nap standing up next time!
I forget to clap and stand up all the way, hips extended at the top! Great reminder, love the video!
Thanks Cami!
I did burpees for the first time today at age 38. I laughed throughout the entire video because I made every single one of those mistakes :'D
Ha ha. I do the "not loweing entire chest to the ground" when I'm exhausted. Yep, that is me and I had no idea that it's a mistake. 🤗🥰 Thanks for the video.
Just started doing CrossFit to try and keep up with the new Army’s ACFT standards…. Found this video since I was debating on my burpees (I was doing mistake #1!)…. Loved your video and went ahead
And subscribed. Love your enthusiasm and presentation, keep up the awesome work! Will definitely look into your other videos!
Thank you Ben for always keeping your videos informative as well as entertaining and fun!
Thank you! :)
I just tried popping the hip on the burpee. You might have just changed my life.
Love it! It's all about the hip drive
Very well explained. A big thank you for this.
Brand new to CrossFit and I found these videos recently. Definitely helping me reinforce what my coach taught me when I did an onramp. So many new terms and exercises and I take a look at what my WOD exercises will be before I show up. Thanks for the high quality instructional videos.
Thanks coach. I do a couple of those 😬 fixing now
Brilliant, your demos of the mistakes had me chuckling.
I realized I've been making two of those mistakes. Napping on the ground and using little of my hips when I get up. Thanks for the tips!
Fantastic video, bud. I've only been doing CrossFit for a couple of months now and my burpees reps have been a little lackluster. After watching this video, I now see why. I've been doing strict pushups practically the whole time, and using way too much of my arms the entire movement. I started practicing here at the house while watching your video and can already tell I'll be getting way more reps! Appreciate the time you spend making these videos.
I do the 'take a nap at the bottom' fault... Thanks for a good video. I didnt know the clap was an item toward the standard.
Very informative! I didn’t know about the clap at the top and I’ve twinkle squat napped so many burpees.... I truly thought there was a push-up and a squat in there and I’m just naturally clumsy on my feet. Glad I found your excellent video 🙂
Thank you Lynne!
Burpee naps are my go-to haha I also don't clap every time oops now I will. Thank you!!!
watched different clips on burpees. Your video was the best.👍🏻
appreciate it!
Useful info. Definitely gonna use this for 100 burpees challenge. Thanks mate!
Alright everyone...who beat me in the burpee-off? 😂 Also... this is THE BEST burpee course, at the most affordable price: wodprep.thrivecart.com/burpee-blueprint-19/
Also, go here to get the 5 daily habits: wodprep.com/habits-crossfit-athlete/
i might sometimes not clap ABOVE head. Might just raise hands about shoulder height? Never been told its wrong during class lol.
@Ashley McLoone NO REP!!!! 😎
Very good tutorial. Thank you.
I made the mistake number 3 😓 thank you so much for making me realize how i have been doing it was wrong.
Sometimes those things happen due to the lack of proper mobility. Great video, thank you
I like your spanish interventions!
¡Gracias!
I came here to agree with you on #1.
Thank you coach it was really useful.
For the first time I’m excited to have burpees show up in a WOD. Thank you WODprep. I would love to answer your question however, burpees are normally a time for me to sit back and reflect on every wrong decision I have ever made..... good times.
LOL sounds like you take burpee naps and change it to "burpee contemplation"
I am famous for pushing with my arms at the bottom. I've been working on the hip drive, but when I get fatigued, I find I use my arms a LOT. Thanks for these tips!
At least you are famous!!
I liked your video very much. Thanks!
You’re awesome. Thank you
great entertainement with lots of really good tipps to improve the workouts...like it sooo much...
my favorite tipp was to use the hips while coming up...never did that before and speeds up a lot by safing energy
thanks Ben
Good stuff!
great video, thank you
5:36
Is it only me who almost started:
“Buddy you’re young man, hard man. Shouting in the street. Gonna take on the world some day…”
during 15sec break?
Much appreciated sir
Very helpful!
Weirdly enough, I find that somewhere between being completely fresh and being exhausted, my burpee technique gets this efficient. It’s like, I get just tired enough to stop doing extra stuff (guilty of strict push ups) but not so tired that I do the other extra stuff (also guilty of all arms reps)😂
I definetly nap at the bottom from time to time...moving forward I'll wait until I'm at the top before I sneak in a quick nap. For efficiency sake. 🤭
New subscriber, enjoyed the video.
Thanks!
Great video Sir! I usually do 100 burpees for time and find it`s quite a workout in itself! I`m 58 years of age and usually find if I get under 10 mins. I am pretty content!
Keep crushing it! I bet if you joined Burpee Blueprint... we could get you sub 8 minutes! :) wodprep.thrivecart.com/burpee-blueprint-19/
@@WODprep Thanks for the encouragement! 👍
You got my subscription! :-)
Always useful advice’s
Glad to hear it!
I'm about to do the open in an hour. This video was great. Let's see how I do 😬🤭🤭
I don't clap .. but i will do it😃😃 and that quick nap was really funny .. 😄
Wooow well explained I can't do a singel one I wish
I dont like burpees so I kinda do the twinkle toes by accident a lot; guess bc I want to get them over with and just kind use more energy than needed lol...and I do the all arms sometimes when rushing it; thanks for the tips I'll be more aware of how I do them from now on:) 😎💪
Thanks man, i just started cf 2 months ago(1 Feb) coming from a very lazy life before that. Today I had a buddy workout 30 snatches 30 burpees than 24 / 18 / 12 I think I almost died, at least that's how it felt. Didn't come close to finish it in 16 minutes because of those grilling burpees. I watched you video and subscribed because you did them well 😊😂 but i just wanted to say thank you and I'm gonna practice doing burpees at least a few times a week now.
Also I'm a twinkle toe burpier 😂😂
Hey coach, great video. I am a serious hiit athlete and we do burpees all the time. I find myself smoking even the most fit guys in class because I don't do any of these mistakes. My biggest issue is slamming my wrists into the ground because I'm getting airborne when I go down. I'll literally fly my legs back like you but I'm wondering if I should be more gentle on my wrists.
Perfect.
Not really watch Iron wolf or burpee King to learn how to do them like a real man not a pansy that merely wants higher rep count
Efficiency is relative to what you are trying to accomplish… Are you claiming that adding a strict push up and a slower squatting movement is not increasing more work being done? What if one’s goal is not to spend time doing squats and being on the bench.
The Burpee movement is much too effective to “waste” on just making that just a cardiovascular exercise…That’s the biggest mistake.
Then again I’m not a cross fitter, nor an athlete, nor a bodybuilder.
I do want to add that I’ve yet to do a single Burpee but your video was probably all I needed extremely informative and thorough!
Great 👍🏻
And a tip - when getting up, try to spread your legs as much as you can(but not to a degree which feels uncomfortable). A big spread will require less energy, a shorter path of movement and will make burpees quicker and easier.
THIS! This was such a game changer for me! A trainer pointed out that my jump back up, my feet weren't spread apart enough, which makes you have to try too hard to balance and uses up a lot of energy. She told me to widen my stance and I could not believe how much less difficult it was! I was instanly mad for all the burpees I had done before! Lol. This is a great tip!
NÚMERO CINCO!!! 🇧🇷🇧🇷 👍👍
Thank you, I now know why my arms are so tired. 🇺🇸
Thank you for a great tutorial. I discovered that I'm a napper and have twinkle toes. I will definitely work on making my movements more efficient. When I first started CrossFit in May of this year, I absolutely hated burpee's. But I have noticed that as I have become a little stronger, they aren't so horrible, lol. I have learned through observing others at the gym that I don't need to do a full push up ( which I can't really do anyway, still on my knees). Thank you again for the helpful tips. I was interested in the tips at the end of the video. Is that still available? I didn't see the link anywhere.
here's the Daily Habits one - wodprep.com/habits-crossfit-athlete/
but you also might like my new guide for beginners which you can get for free here - wodprep.com/ebook/
Glad the video helped, sounds like you're on the right track!
When doing sets of 100, it's critical to have good form in this exercise. And as you get more comfortable with sets of 25, then 50, then 100 - or more - then begin to focus on your breathing. My preference is lowering down only every 5th rep for sets of 100, or not at all if I'm doing them for say 20 min. As with all exercises, work on form and breathing, then increase reps.
Nice video sweetheart 😘 thanks for sharing this video
i heart burpees
You cray
Okay I do all of these
I am twinkle toes with an occasional napper but I'm working on being more efficient with my burpees.
U beat me so I subbed lol
Cheers for the video! Do I need to clap and jump as high as I can? I keep hitting the ceiling of my flat but I think I need to
The strict/military burpee, I just can't break that. Also when I'm fatigued I will do the squat and stand. But watching you it looks like you're somewhat exploding into a downward dog and stand. I'm going to have to think of that with my next burpee session.
What exactly are you conserving energy for when you avoid a strict pushup? I guess that would be more burpees. But if you can include a strict pushup and avoid jumping, you'll also conserve energy. The squat to full plank jump in itself is all you need. The jump at the end is superfluous.
If we're using burpees for football and hockey conditioning, do you agree with cutting the number if reps but requiring a more explosive or bigger jump at the top?
Take a nap!! 🤣🤣
Omg! I just realized I used to do #6, but it was because I was burning out, I didn't mean to cheat, I hadn't realized I was doing it wrong 🥺
Same here, I feel caught now
Lol loved the cheating bit
No. 7 Throwing my feet way too high when jumping down 😅
Do them under the pull up bar. When you hop up, touch the bar. Like in the games.
Mistakes : stricts, the fkn nap, all arms, a little bit of twinkle and cheat because near death effect of the above mistakes 😂.
Also, I can't grasp the good way to breathe so the rythm becomes all messed up.
Thank you particularly for the hip explosion tip. I know one day I'll love burpees. ❤️
Good tips. I make some of those except the cheater. Quick question. Can you or anyone tell me about that timer in the background of your video? I’d love to get one. Thank you.
I rest on the floor not to breathe better, but to get my heart rate down. It seems more efficient than resting standing up, probably because I'm enlisting gravity to circulate and oxygenate? IDK, what do you think?
Honestly didn’t know it was mandatory to clap. Damnit
as a beginner in crossfit (and having a terrible condition), the burpees are a killer in a lot of WOD's. I lose a lot of time on them
I’m just messing with you when I say this brother (keep up the great videos/instruction), but those last two or three on that 15 second challenge were questionable in reference to your “cheater” burpee of not coming to full extension 😀
YES - NO REP. Thanks for holding me accountable! Looks like I owe you more burpees!
WODprep , brother love that you are helping people, you are awesome and honest!!
Keep up the great work brother !!!
this video is terrible advice. strict burpees are the best. and his form is awful. crossfit never fails to be wrong but dont tell them theyre so arrogant
Guilty. I did the quick nap to be efficient with taking off my glasses that were fogging up.
Great vids! What kind of camera do you use?
a fancy one 😆
If the standard says "Touch chest to ground and hop and clap at the top" does it matter how you get to the ground. do you have to bend over, put your hands down and then hop you feet back and then reverse the process? Can you just do a drunk man flop to the ground (ie drop to knees and then splat on the ground with your chest) and then crawl your way back up? It might not look as cool, but it is actually pretty quick (perhaps not effecient though).
I guess I'm asking: does it matter what happens between the chest touching the ground and the feet leavin the ground with the clap?
Oh - nobody in my gym seems to clap. Everybody jumps and the coaches will call you out if you don't stand all the way up. But no clapping. Not sure why.
Guilty of the push up burpee for sure !
Good. Thats how you actually get a work out 👍
Guilty of #2. 😀
Excellent. However, for MMA and BJJ purpose we do all six variations (and Plus) of burpees, as this combat sport requiers all muscle units to be at work. And yes, I've seen pro mma fighters do the cheater burpee cause they were pushing their anaerobic system to the max, to mimick the fighting demand of the ring/cage.
Twinkle toes over here 🧚♀️ i also dont clap overhead 🙆♀️
👍
I’m ashamed to say, but no. 6. Don’t do it often but certainly guilty of it. Thanks.
I do the thing where I don't extend my hips all the way! lol... that's what all the athletes do so I thought it was normal.
Haha! They shouldn't...
(6) Im a cheater 😮 lazy jump & clap too busy trying to race my burpees but yet im cheating myself 😏 time for change & focus on technique properly 👍
Thankyou 👊
Great tech & funny vid good giggle at the end 😅
Hey Ben! Hope you get to see this. I’m a CrossFit beginner, and I recently was doing over the bar burpees and hurt my lower back pretty bad. I felt a strong pinch and I could barely walk. I’m not sure what I was doing wrong but the pain lasted about 4 days. I’m pretty okay now but I’m kinda traumatized to do burpees now. What do you suggest?
Be very careful. Cross fit has a higher injury rate than normal gym workouts, so maybe just don't do that one and/ or learn some safe back strengthening exercises.
Yeah i got a good suggestion for you. Don‘t do burpees like this crossfit morons do. „The first mistake“ burpee was indeed a safe burpee, because you would stiff your spine. The original burpee is just a squat to plank Position and back up.
Crossfit is gonna hurt people because they call good form less efficient. Nothing for longevity
I have a leg that flares out on the return. I don’t know if it’s fatigue or lack of hip drive
Well I could be guilty of many. I would think taking a nap or when I get so tired the feet screw ups can happen too.
Never guilty of cheating proud to say!
I was taught that the jump up at end is not the original burpee as its not good for spine. And the group i was in did not do a jump up in air at end. Or let belly touch floor, just chest barely. These were prison burpees i guess different from crossfit
Where's the link on the top 5 daily habits?
I am the "all-arms burpee" person.
Unlike most crossfiters, I love burpees!
I think you maybe the only one!
My burpees mistake: strict push up, I don't touch my chest to the floor, and I don't clap my hand..😅
The trifecta!
Hmm, thank you for that explanation, but I have two problems with that:
The burpee doesn't have any use in and of itself. So there should be no reason to do them most efficienctly just to increase you numbers and speed. Only exception being a test where you have to do just that.
So strict form is more difficult, but that difficulty results in better results. It's better to do less burpees but being more tired afterwards - that's what training is for.
And the second problem is your getting up by driving through your hips. That movement can be very detrimental for your lower back and I would strongly advice to doing a good push up and keeping a strong core instead of that. And I say that because I have back problems and this whip movement really is poison for my back.
You do what's best for your back!
Isn't higher energy demand and good execution better than trying to do the most reps at a lesser intensity and lesser recruitment of muscle? Why bother when you can just perfect a good burpee with pushup and possible squat chaser and include mountain climbers into one rep not to mention doing higher pumps per burpee. You're realistically only working vo2 max with this style burpee instead of what the burpee is supposed to be, which is a hybrid exercise. The lower back will take a thrashing if you were to do these daily at a high rep count compared to an explosive strict prison burpee.
I just watched Iron Wolf do 1000 with strict form for over 1 hour yet this guy is saying it can't be done, am I missing something here, hahaha!
Yea this fool is lazy and trying to make a burpee less work.
In reality all the other burpees are cheating doesn't matter the form if it's not Military strict!
Feet mover and a occansional breathe nap 😂
I mostly struggle with the ‘splat’ part. I just can’t seem to fling myself to the ground. Instead I step out, chest to ground and jump up as usual. Do you have my advice on this or is it ok?
It's definitely a hard thing to tell your body "oh yeah, just let me fall on the ground with reckless abandon". If you try to do burpees on a really soft surface, I bet that you can get the hang of it. Then, try doing it on "normal" gym floors. BUT... to answer your question... stepping back is TOTALLY ok! It's not the fastest, but it's a great way to keep a solid pace :)
As a (recently less-) big guy, flopping down on the ground was the easy part! It was hopping back up and repeating that was the hard part. But i had a bit of padding so describing it as a "flop" is appropriate, almost exactly like a belly flop 😄
I do a bit of the twinkle toes variation when I'm trying to go really fast, where one leg'll step back a bit before the other one and I land a bit staggered. It makes it a little less impactful on the arms/chest when I flop to the ground. (I also learned the strict burpee first and I like to refer to the typical crossfit burpee as a "floppee" because of that xD)
Me too! I am afraid of hurting my toes!
Nap time😁😁