Moves/Burpees

Burpees

ID: 363

No video uploaded

Exercise Type:
Lower Squat
Contraindications:
None
Equipment:
Floor Based
Applicability:
Group
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Stand all the way up — lock hips out completely at the top of each rep.
  2. 2. Drive knees in line with the second and third toes throughout the full range.
  3. 3. End range is where the real work happens — do not shy away from it.

Regression:

Box squat to a high surface to reduce depth and build confidence. Use bodyweight only until full range is achieved with neutral spine.

Progression:

Add a tempo — 4-second descent, 2-second pause, 1-second up — to extend time under tension.

Common Problems:

Bouncing out of the bottom — enforce a pause at the bottom to eliminate elastic rebound.