Tip of the week: How to burpee safely!

Date 21 February 2019

Title: How to do burpees correctly and safely

By: 1LT Ford

We are now onto our 21st day of the burpee challenge.  If you are not sure what this is go ahead and join the fun at www.moguard.challengerunner.com.  With that being said I want to be sure that we are all staying healthy and injury free.  Going through this burpee challenge you may be starting to feel some mild aches and discomforts.  In this article I am going to give you some pointers to watch for while you perform your burpees.

  1. When you start the burpee movement be sure to squat and lower your body as opposed to just folding over forward. There are 3 main reasons we want to this.  The first reason we want to be sure we are squatting is to help us place our hands on the ground before we kick back into the plank position.  This will save the pounding that the shoulder, elbow and wrist joints receive from the improper mechanics that can come with an incorrect burpee.  The second reason is because we do not want to skip the squat.  This is where we work on the leg strength in this movement.  The final reason is to alleviate low back pain.  When we just fold over this causes us to aggressively and excessively round our lower back.  This form mistake can cause major discomfort and unwanted pain.


  1. The next point I want to discuss is having an excessive low back arch. After we have performed the steps to get down to the floor we then have to get back up.  It is at this moment that excessive low back arch can happen.  Just before the push-up portion of the burpee be sure that you engage your core muscles.  You do not want to push your upper body up but your lower core and hips remain on the floor.  You will want to engage the core and when you push up the entire body should raise as one unit.  Doing this will insure that you are training the correct muscles and not creating extra stress to your low back.


  1. The final pointer I am going to discuss is at the point in the burpee when you jump your feet back to the original position, just before you jump into the air and raise your hands above your head. It is at this point that we can do a lot of unwanted stress to our knees.  When you are in your plank position after the push-up, this next step is key.  In the plank, with the core engaged raise your butt into the air and pull your knees up to your chest.  While doing this also try to land in that squat position you started in.  This will alleviate the dreaded landing on the toes while they are externally rotated and pointing out.  If you can keep them on rail road tracks this will keep the unwanted stress from getting to those knees.


Watch for these key points and you will have a better chance at staying injury free for the rest of the challenge.  Also, be on the lookout for a Facebook live video that will demonstrated and explain all of the pointers in this article.

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