Moves/One Arm Burpee

One Arm Burpee

ID: 185

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Exercise Type:
Upper Push
Contraindications:
Shoulder Issues/Mobility, Wrist Problems
Equipment:
Floor Based
Applicability:
Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Control the eccentric — lower in roughly twice the time it takes to press.
  2. 2. Keep elbows at roughly 45 degrees from the torso on a chest press.
  3. 3. Maintain lat tension throughout to create a stable platform for the press.

Regression:

Reduce load by 30% and shift focus to the eccentric portion of the movement.

Progression:

Add a loaded vest or belt to increase total resistance without changing the movement pattern.

Common Problems:

Elbows flaring wide — keep at 45 degrees from the torso to protect the shoulder. Arching lower back — engage abs and glutes.