Are you ready to become a Burpee MASTER!? Well, I think we can first all agree that burpees kind of SUCK (Sometimes)….so, here are some Sweet Life tips on how to Modify Burpees to become the burpee master that you know you want to be!!! Want more tips and tricks? Subscribe and join me for free coaching: http://sweetlifefitness.net/join-sweet-life-free/. Get your FREE 30 day Trial to Beachbody on Demand: http://sweetlifefitness.net/go/clubmembership. LET’S BE FRIENDS FOLLOW ME SOCIALLY: Join the Free Community: http://sweetlifefitness.net/join-sweet-life-free/. Follow on FB: https://www.facebook.com/thesweetlifefitness. Instagram: @sweetlifecoach. Twitter: @sweetlifefit. Yours in Sweet Life Fitness Success,. Coach Bob. P.S. I’m looking for leaders who want to join a winning team. Is that you? If so let’s rock the Sweet Life: http://sweetlifefitness.net/go/tslcoach/
We will be launching a series of tips for all functional movements. Today we are sharing our tips on how to modify a Burpee.. These are just some of the ways we can help you modify in our gym or at home. At SC fitness our coaches are here to guide you along the way.
Thank you for watching! Make sure to like and subscribe If you enjoyed the video, and check me out at the links below! ● BOOK: https://www.heydrrob.com/. ● INSTAGRAM: https://www.instagram.com/heydrrob/. ● FACEBOOK: https://www.facebook.com/heydrrob. ● TWITTER: https://twitter.com/heydrrob. STOP Doing BURPEES!!! Back Breaker of the Week. As a clinician and an avid fitness junkie/meat-head, I like to train hard and feel the positive results like other folks who enjoy exercise. Fortunately for me, I’ve got years of training and over 18 years of clinical practice that helps me weed out all the detrimental and potentially back injuring exercises that create so many visits to health care providers. Many of my patients, unfortunately, do not have the experience to know which exercises to do and which ones to substitute/cut out altogether. This scenario unfortunately has many of my patients and thousands of exercisers doing potentially injurious movements without knowing the ramifications of these exercises and the detriment to their spines.. In this installment of “BACK BREAKER” of the Week, I’d like to propose jettisoning the BURPEE from your workout from here to eternity! Every single week in practice I have patients tell me about how they do burpees to get their heart rates up, their fitness instructors use burpees to increase their conditioning and how their kid’s coaches have their kids doing burpees for conditioning/fitness. I’m not certain what has created this love affair for burpees but I’m here to state unequivocally they are horrible for your lower back and should be banned from your fitness routine! But why Dr. Rob? Burpees get my heart rate up and make me sweat! Well, they may get your heart rate up and make you sweat but they inevitably will wear down the ligaments of your lower back, cause instability and eventually bulge your lumbar discs! The detrimental nature of the burpee is two-fold: 1. With both the lowering and raising components of the burpee the lumbar spine is taken through a large range of flexion (the position that bulges discs!) at the bottom of the lumbar spine. This occurs from the pelvis tilting into a posterior pelvic tilt on the way down and again on the way up.. 2. A large range of flexion occurs in the upper lumbar spine from the torso dropping forward toward the knees on the way down and again on the way up again, creating excessive upper lumbar flexion. So, by its truest nature, the burpee is the perfect exercise to not only destroy your discs at the bottom but also the top of your lumbar spine! As I’ve talked about over and over and over again in my videos and explained extensively in my book, the lumbar spine craves its safe, neutral, non-straining position of lordosis during activities of daily living but more importantly during exercise! This is simply because exercise in general has the potential to create more repetition and more load on the spine placing it in danger of breaking down. So, with this in mind let’s substitute the MOUNTAIN CLIMBER for the burpee. The mountain climber will work your core, get your heart rate up, make you sweat, increase your fitness and most importantly not break your back down. Like all core builders and safe exercises I recommend, you should start in a lumbar neutral position (lordosis), brace your core so your spine remains in this position throughout the entirety of the exercise. Move one leg toward your torso but stop just short of 90 degrees (slightly less than a right angle from your torso to your thigh). Be sure not to bring your knee closer to your torso than 90 degrees because your pelvis will posteriorly rotate dragging the lower vertebrae with it potentially causing disc strain. Quickly and simultaneously move your opposite leg to the same position while your first leg moves back to the start. Repeat quickly or slowly based on your fitness level and never do so many that you are too fatigued to hold your core brace and spine in lordosis. Performed correctly, the MOUNTAIN CLIMBER is a safe alternative to the burpee. It can be substituted during fitness classes and on your child’s sports field/court with great ease. If anyone asks you why you’ve changed the movement and aren’t doing the burpees that have been taught/recommended, simply blame me and say “Dr. Rob said NO BURPEES!!”, then tell them “you should do mountain climbers instead of burpees too, so you can be like Dr. Rob and I and PROTECT YOUR BACK”!
#my peak challenge http://www.fightcampblog.com/2015/01/18/my-peak-challenge-fitness-test/. Fight Camp Glasgow Personal Trainer John Demonstrates some low impact adaptations for the Burpee Exercise useful if full Burpees are out of the question due to injury.. **Disclaimer** If new to exercise please consult your Doctor or physician to double check that starting a new exercise regimen or any of the exercises or demos shown here are ok for you, especially if you have previous conditions or are on any medications that could be exacerbated by vigorous exercise/activity.
Today, we’re going to share with you the three best modified burpees that you can try! Give these movements a go and let us know how it worked for you.. Be Sure To Get……. http://exercisesforinjuries.com/hips. If you liked this video, then make sure to check out this video: https://www.youtube.com/watch?v=vLsytqKKAvo. Subscribe To Our Channel Here: http://www.youtube.com/subscription_center?add_user=ExercisesForInjuries. Please Share:). Subscribe To Our Channel Here: http://www.youtube.com/user/ExercisesForInjuries?sub_confirmation=1. Connect With Us Here: Facebook: http://www.facebook.com/ExercisesForInjuries. Twitter: http://twitter.com/Rick_Kaselj. Pinterest: https://www.pinterest.com/rickkaselj/
What is it about the burpee that makes us crazy? We love to hate it. We groan and roll our eyes when an instructor or trainer asks us to do them, but we are secretly love them. Or not. A burpee is a big body movement that includes a squat and may include a plank, push-up and jump. Here are some ways to deconstruct and modify a burpee to make it a little more user friendly, safe and enjoyable.. Before you start any workout or exercises, make sure you warm-up your body with dynamic stretches and rehearsal moves.. How to Modify a Burpee. 1. Hands on Platform (Hands Elevated). 2. Step Back One Foot at a Time (Elevated and on Floor). 3. No Push-Up. 4. No Jump
What is it about the burpee that makes us crazy? We love to hate it. We groan and roll our eyes when an instructor or trainer asks us to do them, but we are. What Is a Modification for a Burpee? Basic Burpee.
Regardless of the specifics, all burpees involve moving from a standing position to a horizontal position Easier Modifications. To make a burpee easier, eliminate some of the explosive movements and change the angle of your Challenging. Modified Burpees exercise How to modify a burpee for HIIT workouts Website: http://www.robinskey.com/ Start your HIIT training with this workout http://w. Stand with your feet shoulder width apart.
Put your hands on the ground and kick your feet backward. Bring your feet back and jump up. Here’s how to do a modified burpee step-by-step: Start by standing with your feet shoulder-width apart and your arms at your sides.
Put your weight on your heels and lower yourself into a squat. Stand back up, and instead of jumping like you would with a regular burpee, reach up towards the sky keeping your feet planted on the ground. How To Modify Burpees (And Still Get a Great Workout) Love high intensity training but hate the impact? Let fitness expert Jessica Smith show you some modification options for moves like burpees, mountain climbe.
When your hands are elevated, maintaining proper plank position becomes easier and you’re less likely to arch your lower back. How to do them: Find a bench, chair or a box. Put your hands on it, jump the legs back, do a push up (keep the core strong!), jump the legs close to the bench, and finally jump up in the air. Modification: How to Modify a Burpee 3m 4s Teacher of The Class, Emily Mara, takes you through the modifications of a burpee.
You will find movement instructions to use if you are working with injury, restricted mobility, pregnancy, or in need of a low impact option. Share with friends. Burpees are a compound exercise that use only your body weight. The move involves a quick transition from standing to lying on your stomach by placing your hands on the ground, jumping your feet back into plank position, and then laying on your stomach. You then do the inverse of these moves to stand back up.
With your weight on your hands, kick your feet back so you’re on your hands and toes, and in a pushup position. Keeping your body straight from.
List of related literature:
If you find it too difficult to perform this move from the floor, modify it in a similar way as you did with the Burpee by using a lowbox setup.
Swim benches, surgical tubing, and Vasa trainers are ideal for this purpose.
from Swimming Fastest by Ernest W. Maglischo Human Kinetics, 2003
For example, a popular boot camp exercise is the burpee, which involves doing a toe touch while squatting, springing back into a plank, doing a push-up, springing forward into a squat, quickly standing up and performing a vertical jump, and rapidly repeating the whole movement from the beginning (see figure 3.5).
(You’ll find detailed DIY sandbag instructions on BoundlessBook.com/11, but it’s easier to just buy a sandbag from a website such as Rogue Fitness, then fill it with sand or small gravel rocks when it arrives.)
If AM is less than 1.0 Move the origin and destination of the lift closer together to reduce the angle of twist, or move the origin and destination farther apart to force the worker to turn the feet and step, rather than twist the body.
I am totally practicing this. thank you! It is intemidating with my mobility issues. NOW i can work at burpees without getting hurt! Super happy with the lung and squat modification videos too. I use what i learned in my gym classes every day now. thanks so much.
Really nice! Thanks! Now I do the burpee which works better for my body. I do 1-3 step burpee with adding chest flexion and forward jump, my problem is jumping backwards.
For those of us who are in even worse shape, I modified your easiest version by doing it in front of a set of stairs. Instead of putting hands down to floor for the plank, I use the first or second stair. In this way I attain a perceived effort of light to moderate and am encouraged to do them more regularly. I hope within a couple of weeks to progress to more difficult versions.
If you add a squat jump super set after your mountain climbers you should be able to attain the heart rate that a full burpeee will give you AND your back will stop hurting! ����
I cannot do any floor based exercises because of a clavicle injury that will haunt me the rest of my life. Do you have modifications for floor based exercises that can be done standing up?? That would be a great video for me. Thank you!!
Hey Doc. Does the fact that my abs dome out when I do ab exercises related to having a weak back? I try to brace my abs but it still sticks out on exertion. Thanks Doc.
Wow, thank you so much sir! I used to do a lot of burpees but as of late they were hurting my back. I like how your main focus is on injury prevention as opposed to just getting a good burn. I was thinking about doing mountain climbers instead and after seeing this video I’m sure that it is the best alternative. Far too many exercises give you a good burn but at a cost to your long-term health.
Oh come on! that is obviously the wrong way to do a burpee. This is like an infomercial,making the simplest task seem impossible or harder than it really is.
I’m 53 and for most of my adult life I’ve done the navy’s version of the burpee called (eight count body builders). For the past 8 yrs, usually 2-4 times monthly I do a callisthenics routine where I do from 80 -110 burpees in sets of 20 30, I also usually do one set of 20 four count mtn. climbers. I have had a lot of lower back issues most of my life, up until the last yr anyway. I now I do five lower back stretches daily that have eleaviated most of my occasional lower back pain. Are mountain climbers as effective a workout as the burpee?
Thank you so much for these videos!! Just started working out again to loose weight (I’m almost 200 lbs with knee and back pain) with my sister in law (recently had a baby) and mother in law(50+ with joint pains) using a workout program my sister in law purchased. My mother in law was complaining about back pain especially on “Ab days” who’s exercises consisted of so many back breakers!!! With all of us oblivious to how bad these back breakers are, I still knew we were all potentially hurting ourselves especially with our form so it prompted me to look up alternatives for us and I found your page!! Gonna go buy your book and show all your videos to both ladies I’m working out with! Thank you for saving our backs!!!
I’m not sure I agree with this video. Where is the scientific evidence or studies to support this theory. A Burpee I believe is like a Deadlift. You hinge at the hips. To do this properly you need good hip mobility.The hands go in between he legs and legs pop out inline with the hips, knees and ankles in line. This point your core must stay strong and tight. If you have good hip mobility and the movement is controlled and core is tight at the plank phase the Burpee is a safe exercise. The exercise is dangerous for people with lack of hip mobility who excessively round back, don’t tighten core at the pushup stake and let form sag in high fatigue states.
ive hurt my knee i was so worried i cant keep that stamina from hiit by quiting burpee, this looks perfect, zero pressure on the knee thankyou so much!
Dr. Rob, thank you, your advice makes perfect sense. I’ve been doing burpees with hands on a box because I don’t have the flexibility to get my hands on the floor (I’m an overweight 50-year-old male). What would be a simple and safe at home full-body workout? Would this work? Without equipment: Squats, Press-ups, Jump Rope, Mountain Climbers, Leg Raises?
Awesome! I have a 6 week challenge and it calls for 50 burpees. This will definitely help. I cannot do them, and I will to start trying them just to hurt myself. Great video ����
Thank you for this as an obese person beginning my second life weight loss journey. I use the first version. My current routine is five Burpee’s, five second plank, five but lifts, five second leg raises on both sides. It only takes me a couple minutes and I get a small workout in every single day. Hopefully one day I can up my quantity to 10 or 20.
Wish I had seen this before herniating my L4, I used to do very high intensity circuits 3x week with probably over 300 burpees, I did this for 12 years before it happened, believe me it will eventually happen. I actually substituted to mountain climbers as a replacement
Thanks to your advice I replaced burpees with Moutain Climbers and my back was way better in a week. Now I’ve added Sit throughs which are even harder than burpees. What do you think of sit-throughs?
Thank you for showing me this! I’m overcoming a strain in my lower back four months ago. Plus, my arms seem too short to do burpees properly. So, I’ve been looking for a comparable alternative. I like doing mountain climbers instead. I appreciate you showing the correct position for the most effective results. Way to go, Dr. Rob!
Sad. Very sad that a doctor will tell you this. Listen up, i fell of a two story building 10 years ago, crushed my l5 and l4 was. Legs broken, concussion.
I am doing crossfit now, i healed up with metal plates in my anckle, wrist and knee. I couldn’t walk. The only movement that helps now to relief some lower back pain in burpees and a good run.
Its laziness. So called doctor talking shit on youtube. What do you know. They told me i would never walk again. Well guess doctors dont know much afterall
Denise, So glad you’re feeling better! Typically when people have low back pain with planking their abdominal bracing isn’t efficient enough to stop the lower back from hyper-extending. Practice a much harder brace (pretend you are wearing a tight belt around your core and you are trying to expand your core muscles OUTWARD to break it from the inside out). Start with a knee plank with this bracing mechanism. Once that is easy progress to a full plank with that harder bracing mechanism. Once you’re efficient with the new bracing mechanism your pain while planking should be gone. Also, watch my YouTube video on intraabdominal pressure/bracing (the one with the balloon). Thanks for your support! Enjoy a healthy back! ��������
Thank you so much for your videos, they are so helpful and saving my back! I purchased your app too it is great. I have a question I have a lot of tightness and discomfort in my lower back, especially when I do plank. I feel it right in my lower back. Is it ok to do plank with my knees down? Or am I just not ready for plank and should I focus on some of your other exercises. Thanks again for everything.
Unless your hips are super flexible burpees are going to be detrimental to your lower back. Just do mountain climbers then stand up and do squat jumps. That’ll get your heart rate up and spare your back. ����
Great video mate.Took up 30 day burpee challenge,had a soar back from day 3 got worse on day 5, and ur video pinpoints the exact reason for it. Isn’t there a safe way to do burpees without straining the back. Also is mountain climbers as effective as burpees. Cause in just 5 days I say great benefits from burpees. (Apart from back pain ��)
I was doing burpees about 6 weeks ago and on the extension portion of the exercise where you kick your legs back I felt a pull and I have been having lower back problems since. Movement has increased by 80 % but I wake up stiff every morning. Do you think I have sciatica?
I was just looking at proper burpee vids, cuz I haven’t done them in years. 1 reason. I try to go hard with my exercises here and there. I did so many burpees in one workout after awhile my lower back felt like #%$&.
I never did another burpee again. I listen to my body. Lower back pain of mine is due to my weak glutes and abs. It’s been a journey learning and “unlearning” if you know what I mean. I’m 45 now. And love to be active. But have not been consistent in years.
Anyway, THANKS for this vid cuz I am post radial head replacement surgery and i desperate to find exercises that help me sustain a certain pressure to my elbow that extends about 93% of the way out. It’s been a year. Point is I’m still working on push ups ya know.
Burpee away my friend. Just please don’t recommend it to others. You are definitely in the minority. There are always exceptions to rules/situations. I’m glad your back is feeling better.
Great explanation and cueing. Was trying to explain to my trainer why burpees even modified were hurting my back and I couldn’t come up with the right description. And this is a good substitute for my back flexibility.
I am totally practicing this. thank you! It is intemidating with my mobility issues. NOW i can work at burpees without getting hurt! Super happy with the lung and squat modification videos too. I use what i learned in my gym classes every day now. thanks so much.
Really nice! Thanks! Now I do the burpee which works better for my body. I do 1-3 step burpee with adding chest flexion and forward jump, my problem is jumping backwards.
For those of us who are in even worse shape, I modified your easiest version by doing it in front of a set of stairs. Instead of putting hands down to floor for the plank, I use the first or second stair. In this way I attain a perceived effort of light to moderate and am encouraged to do them more regularly. I hope within a couple of weeks to progress to more difficult versions.
If you add a squat jump super set after your mountain climbers you should be able to attain the heart rate that a full burpeee will give you AND your back will stop hurting! ����
I cannot do any floor based exercises because of a clavicle injury that will haunt me the rest of my life. Do you have modifications for floor based exercises that can be done standing up?? That would be a great video for me. Thank you!!
Hey Doc. Does the fact that my abs dome out when I do ab exercises related to having a weak back? I try to brace my abs but it still sticks out on exertion. Thanks Doc.
Wow, thank you so much sir! I used to do a lot of burpees but as of late they were hurting my back. I like how your main focus is on injury prevention as opposed to just getting a good burn. I was thinking about doing mountain climbers instead and after seeing this video I’m sure that it is the best alternative. Far too many exercises give you a good burn but at a cost to your long-term health.
Thanks again!
Thank you for this. I’ve had a really hard time exercising properly since I was injured. These variations will help me get back in the game!
Oh come on! that is obviously the wrong way to do a burpee. This is like an infomercial,making the simplest task seem impossible or harder than it really is.
I’ll give it a try. I’ve been doing 100 burpees a day, I’ll switch over to these and report back. I’m 76 and I do have a bad back. We’ll see.
I’m 53 and for most of my adult life I’ve done the navy’s version of the burpee called (eight count body builders). For the past 8 yrs, usually 2-4 times monthly I do a callisthenics routine where I do from 80 -110 burpees in sets of 20 30, I also usually do one set of 20 four count mtn. climbers. I have had a lot of lower back issues most of my life, up until the last yr anyway. I now I do five lower back stretches daily that have eleaviated most of my occasional lower back pain. Are mountain climbers as effective a workout as the burpee?
Thank you so much for these videos!! Just started working out again to loose weight (I’m almost 200 lbs with knee and back pain) with my sister in law (recently had a baby) and mother in law(50+ with joint pains) using a workout program my sister in law purchased. My mother in law was complaining about back pain especially on “Ab days” who’s exercises consisted of so many back breakers!!! With all of us oblivious to how bad these back breakers are, I still knew we were all potentially hurting ourselves especially with our form so it prompted me to look up alternatives for us and I found your page!! Gonna go buy your book and show all your videos to both ladies I’m working out with! Thank you for saving our backs!!!
I’m not sure I agree with this video. Where is the scientific evidence or studies to support this theory. A Burpee I believe is like a Deadlift. You hinge at the hips. To do this properly you need good hip mobility.The hands go in between he legs and legs pop out inline with the hips, knees and ankles in line. This point your core must stay strong and tight. If you have good hip mobility and the movement is controlled and core is tight at the plank phase the Burpee is a safe exercise. The exercise is dangerous for people with lack of hip mobility who excessively round back, don’t tighten core at the pushup stake and let form sag in high fatigue states.
ive hurt my knee i was so worried i cant keep that stamina from hiit by quiting burpee, this looks perfect, zero pressure on the knee thankyou so much!
Dr. Rob, thank you, your advice makes perfect sense. I’ve been doing burpees with hands on a box because I don’t have the flexibility to get my hands on the floor (I’m an overweight 50-year-old male). What would be a simple and safe at home full-body workout? Would this work? Without equipment: Squats, Press-ups, Jump Rope, Mountain Climbers, Leg Raises?
Awesome! I have a 6 week challenge and it calls for 50 burpees. This will definitely help. I cannot do them, and I will to start trying them just to hurt myself. Great video ����
Thank you for this as an obese person beginning my second life weight loss journey. I use the first version. My current routine is five Burpee’s, five second plank, five but lifts, five second leg raises on both sides. It only takes me a couple minutes and I get a small workout in every single day. Hopefully one day I can up my quantity to 10 or 20.
Wish I had seen this before herniating my L4, I used to do very high intensity circuits 3x week with probably over 300 burpees, I did this for 12 years before it happened, believe me it will eventually happen. I actually substituted to mountain climbers as a replacement
Thanks to your advice I replaced burpees with Moutain Climbers and my back was way better in a week. Now I’ve added Sit throughs which are even harder than burpees. What do you think of sit-throughs?
Thank you for showing me this! I’m overcoming a strain in my lower back four months ago. Plus, my arms seem too short to do burpees properly. So, I’ve been looking for a comparable alternative. I like doing mountain climbers instead. I appreciate you showing the correct position for the most effective results. Way to go, Dr. Rob!
Sad. Very sad that a doctor will tell you this. Listen up, i fell of a two story building 10 years ago, crushed my l5 and l4 was. Legs broken, concussion.
I am doing crossfit now, i healed up with metal plates in my anckle, wrist and knee. I couldn’t walk. The only movement that helps now to relief some lower back pain in burpees and a good run.
Its laziness. So called doctor talking shit on youtube. What do you know. They told me i would never walk again. Well guess doctors dont know much afterall
Denise,
So glad you’re feeling better! Typically when people have low back pain with planking their abdominal bracing isn’t efficient enough to stop the lower back from hyper-extending. Practice a much harder brace (pretend you are wearing a tight belt around your core and you are trying to expand your core muscles OUTWARD to break it from the inside out). Start with a knee plank with this bracing mechanism. Once that is easy progress to a full plank with that harder bracing mechanism. Once you’re efficient with the new bracing mechanism your pain while planking should be gone. Also, watch my YouTube video on intraabdominal pressure/bracing (the one with the balloon). Thanks for your support! Enjoy a healthy back! ��������
Thank you so much for your videos, they are so helpful and saving my back! I purchased your app too it is great. I have a question I have a lot of tightness and discomfort in my lower back, especially when I do plank. I feel it right in my lower back. Is it ok to do plank with my knees down? Or am I just not ready for plank and should I focus on some of your other exercises. Thanks again for everything.
Unless your hips are super flexible burpees are going to be detrimental to your lower back. Just do mountain climbers then stand up and do squat jumps. That’ll get your heart rate up and spare your back. ����
Great video mate.Took up 30 day burpee challenge,had a soar back from day 3 got worse on day 5, and ur video pinpoints the exact reason for it. Isn’t there a safe way to do burpees without straining the back. Also is mountain climbers as effective as burpees. Cause in just 5 days I say great benefits from burpees. (Apart from back pain ��)
I was doing burpees about 6 weeks ago and on the extension portion of the exercise where you kick your legs back I felt a pull and I have been having lower back problems since. Movement has increased by 80 % but I wake up stiff every morning. Do you think I have sciatica?
I was just looking at proper burpee vids, cuz I haven’t done them in years. 1 reason. I try to go hard with my exercises here and there. I did so many burpees in one workout after awhile my lower back felt like #%$&.
I never did another burpee again. I listen to my body. Lower back pain of mine is due to my weak glutes and abs. It’s been a journey learning and “unlearning” if you know what I mean. I’m 45 now. And love to be active. But have not been consistent in years.
Anyway, THANKS for this vid cuz I am post radial head replacement surgery and i desperate to find exercises that help me sustain a certain pressure to my elbow that extends about 93% of the way out. It’s been a year. Point is I’m still working on push ups ya know.
Anyway, just really wanted to say thanks. ��
Burpee away my friend. Just please don’t recommend it to others. You are definitely in the minority. There are always exceptions to rules/situations. I’m glad your back is feeling better.
Great explanation and cueing. Was trying to explain to my trainer why burpees even modified were hurting my back and I couldn’t come up with the right description. And this is a good substitute for my back flexibility.