How to Get Better at Burpees for CrossFit (Avoid These Mistakes)

Burpees are a staple in CrossFit workouts, but they can be tough to master. Whether you’re aiming to improve your performance in WODs or gearing up for a competition, refining your burpee technique and avoiding common mistakes can make a huge difference.

This guide, inspired by Ben from WodPrep, will help you get better at burpees, offering tips on technique, pacing, and scaling for all fitness levels. Ben is a former CrossFit® Level 2 trainer and CrossFit® Gym owner, dedicated to providing simple, effective, and inspiring functional fitness coaching for people around the world. Check out Ben’s video on how to get better at burpees here.

Mastering the Burpee Technique

A standard burpee in CrossFit involves touching your chest to the ground and then jumping up, clapping your hands overhead. This movement engages your entire body, testing both your strength and endurance. Here’s a breakdown of the burpee:

1. Start Standing: Begin with your feet shoulder-width apart.
2. Drop to Squat: Lower into a squat position and place your hands on the ground.
3. Kick Back to Plank: Jump your feet back into a plank position, ensuring your body forms a straight line.
4. Chest to Ground: Lower your chest to touch the ground.
5. Push Up: Push back up to the plank position.
6. Jump Forward: Jump your feet back towards your hands.
7. Explode Up: Jump into the air, clapping your hands overhead.

Variations of the Burpee

Adjusting the burpee to match your fitness level or workout intensity can help you get more out of this exercise. Here are three main variations:

1. Jump Down, Jump Up: This is the fastest way to do burpees. Jump your feet back to a plank, lower your chest to the ground, then jump your feet back and explode upwards. This method is ideal for short, high-intensity sets but can be exhausting over longer workouts.
2. Jump Down, Step Up: Drop to the ground quickly by jumping your feet back. As you rise, step one foot forward at a time before jumping. This technique helps manage your pace and reduces fatigue, making it suitable for longer workouts.
3. Step Down, Step Up: This controlled version involves stepping one foot back at a time to a plank, lowering your chest to the ground, then stepping forward one foot at a time before standing up and jumping. This method is useful when you’re extremely fatigued and need to conserve energy.

Importance of Pacing

One of the most common mistakes in burpees is improper pacing. Starting too fast can lead to early burnout, resulting in a significant slowdown midway through the workout. The key is to find a sustainable, steady pace.

A helpful mantra is “slow is smooth, smooth is fast.” Begin at a slower pace that you can maintain throughout the workout, and only speed up towards the end if you have the energy. Consistency is crucial to avoid gassing out and to keep your performance steady.

Common Mistakes to Avoid

Avoid these common mistakes to ensure efficient and effective burpees:

1. The Strict Burpee: Avoid doing a strict push-up during the burpee. This unnecessary strictness can tire your arms quickly and slow you down. Focus on getting down and up off the ground quickly instead.
2. Improper Pacing: Many athletes start too fast and lose steam halfway through their workout. Find a pace that allows you to maintain consistency from start to finish. Your first and last burpee should look the same.
3. Toesy Burpees: Ensure your feet land flat and close to your hands when you come up from the ground. Landing on your toes or far behind your hands can be inefficient and more tiring.

Scaling Options for Beginners

If you’re new to burpees or find them particularly challenging, here are some ways to scale the exercise:

1. Up Downs: Instead of going all the way to the ground, drop into a plank position and then jump back up. This reduces the strain of the push-up portion while still providing a good workout.
2. Burpee to a Box: Use an elevated surface like a box or bench. Perform the burpee by bringing your chest to the box instead of the ground. Adjust the height of the box based on your fitness level.

Source: RX'd Photography

Advanced Tips for Faster Burpees

Once you’ve mastered the basics, here are some advanced tips to make your burpees faster and more efficient:

1. Minimize Transitions: Smooth transitions between each phase of the burpee can save you precious seconds. Practice flowing from the plank to the squat position seamlessly.
2. Optimize Your Breathing: Breathing plays a crucial role in maintaining your pace and stamina. Try to breathe rhythmically, inhaling as you lower your body and exhaling as you jump up.
3. Stay Relaxed: Tension in your muscles can slow you down and tire you out faster. Stay as relaxed as possible, especially in your shoulders and arms, to conserve energy.
4. Use Your Legs: Rely on the strength of your legs to power you through the movement. Strong, explosive leg movements can make a significant difference in your speed and efficiency.

Tracking Your Progress

Improving your burpees takes time and practice. Keep track of your progress by recording your workouts and noting any improvements in your form, speed, and stamina. This will help you identify areas for further improvement and stay motivated.

1. Set Goals: Establish clear, achievable goals for your burpee performance. Whether it’s increasing the number of burpees you can do in a minute or improving your form, having specific targets will keep you focused.
2. Monitor Your Heart Rate: Use a heart rate monitor to track your intensity levels during burpee workouts. This can help you find the optimal pace and ensure you’re working within your target heart rate zone.
3. Review Your Form: Periodically film yourself doing burpees to review your form. Look for any areas where you might be losing efficiency and make adjustments as needed.

Conclusion: Mastering the Burpee

Burpees are a challenging but incredibly effective exercise for improving your overall fitness. By focusing on proper technique, avoiding common mistakes, and scaling the exercise to your fitness level, you can significantly enhance your burpee performance. Remember to pace yourself, practice regularly, and stay mindful of your form.

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This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.