5 mistakes to avoid to get the perfect burpee
The burpee is a complete bodybuilding exercise, provided you do it well. A little tiredness, inattention, and poor posture can undermine its effectiveness and put you at risk of injury. To master it to perfection and advance in your session, it is essential to take care of your technique. Become a Burpee expert by avoiding the most common mistakes.
1 | Hands in the wrong position
The Burpee includes a walk on the floor in a plank and/or a push-up position, depending on the variant chosen. At this point, the placement of your supports and especially your hands is critical. They ensure a good transfer of force from the ground, which prevents the risk of injury, even more so during the thrust phase. The error is often observed in placing the hands too far forward or adopting a fist that is too wide. A bad investing habit puts undue stress on your neck and shoulders.
Correct technique: Make sure to keep your hands directly below your shoulders or slightly wider as you move into a push-up position.
2 | knee inside
When you're squatting, your knees may curve inward and come closer together. This is when the buttocks and abdominal muscles are not sufficiently engaged...
Why is it stuck? It is strongly not recommended to turn your knees inward in a squatting position. This misalignment impairs the transfer of force and abuses your joints, resulting in repetitive strain injuries.
Appropriate technique: Direct your knees in line with your toes when descending into a squat position or rising to jump. You will prevent injuries. Knees well aligned with the ankles and toes facilitate the transfer of force toward the ground. It's easier for you to activate your butt while squatting and effectively strengthen your booty!
3 | membrane not present
For many reasons, tiredness, forgetfulness or ignorance of reflexes, you can forget to sheathe your body during burpees. Sheathing, this voluntary contraction of the abdominal muscles, improves your efforts and ensures good control of your posture. This reflex allows you to perform the repetition sequence by better transferring the force, thus protecting your back.
The correct technique: To gain weight, make sure you tighten your abdominal muscles well and bend your navel toward your spine during the movement.
4 | hollow back
Digging in your back is another common mistake that trainers see during a burpee. When you dive to the floor to do a push-up, keep your hips symmetrical with your spine and neck, and your stomach folded. You prevent your body from sagging toward the ground. The lower back is aligned with the rest of the body. This prevents lower back pain and ensures good performance through better technology.
Correct technique: As you transition into a plank position, keep your abdominals tightened so that your body is in a straight line from the ears to the ankles. Keep your back flat: loosen your pelvis to avoid any lumbar hyperextension and avoid lowering your hips toward the floor. When going into a push-up, if necessary, feel free to get on your knees in order to maintain the correct posture.
5 | Unrestricted jump
Do you jump steadily after a pushup using your tiptoes and landing on your heels? Forget this bad habit! You strain your legs unnecessarily instead of moving your legs during the push-up phase. You lose all jump power and put stress on the ankle and knee joints.
The correct technique: The take-off jump is done by hitting the heels, feet hip-width apart. Gently land on your fingertips. You create a springy effect under your toes that helps you jump toward the ceiling. This way you can achieve full hip extension, increased muscle tone and a burpee explosion.
