Make burpees suck less!!!!

Technique Tuesday Episode 5

Burpees. The word sends shivers down the average fitness enthusiasts spine, but we see this as more of a shut the mind off and suffer movement, rather than a skill piece. Yes, there is a great deal of suffering during burpees, but if you are experiencing lower back, shoulder, and neck pain during this movement, that is no bueno in my book.

First thins first, when you drop down for the burpee the hands lead, then the feet shoot out. Next, the hips drop down and a smooth transition to the chest is next. It is important that you don't let you lower back extend during this transition. Instead, keep your ribs back (obliques) in order to keep the back safe. The chest should move forward slightly to allow the shoulder room to move and elbows stay at 45 degrees (no out to the side, and not pinned to your sides).

On the way up, reach your sternum toward the ceiling and keep your eyes toward the floor. This keeps the neck neutral. Peel your body off the floor while shooting your heels forward. Land on the heels. This will take the pressure off off the ankles and front of the knees.

Go slow at first and be mindful of your movement. Where do you feel tension? Where do you feel pain?

Give this a try and comment below.

Have a movement for Technique Tuesday?