Proper form for burpees/squat thrusts?
Posted: 02 June 2010 09:36 AM   [ Ignore ]
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Hi Folks,

I’m wondering what the proper form for burpees and squat thrusts is.  I’ve always done squat thrusts and similar exercises with a fairly rigid core, yet all the videos I’ve seen seem to show the people performing said exercises with a very flexible/soft core.

Is that the correct form?  Are they exercising some back muscle or stretching by letting the pelvis drop to the floor like that?  Or is the rigid form the more “correct” form?

I’m sure that it doesn’t matter either way in the grand scheme of things.  However, if I’m missing out on something by keeping rigid, I’ll work on my bendiness smile

Thanks!
Paul - who expects his form to deteriorate as he gets deeper into the 100 Day Burpee Challenge (Family Plan)...

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Posted: 02 June 2010 10:17 AM   [ Ignore ]   [ # 1 ]
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Paul the current Burpee seen on the vids should probably be considered a different exercise and called a different name.  Something like “Anyway From Standing to Flat on the Ground and Back to Standing”.  A proper Burpee involves
1. Standing
2. Hands on the ground
3. Kick feet back to plank
4. Push up
5. Bring feet in
6. Jump

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Posted: 02 June 2010 10:31 AM   [ Ignore ]   [ # 2 ]
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Garddawg - 02 June 2010 10:17 AM

Paul the current Burpee seen on the vids should probably be considered a different exercise and called a different name.  Something like “Anyway From Standing to Flat on the Ground and Back to Standing”.

LOL!  Okay then. smile

A proper Burpee involves
1. Standing
2. Hands on the ground
3. Kick feet back to plank
4. Push up
5. Bring feet in
6. Jump

That’s what I thought, but figured I’d ask, being a newbie around here, just in case there was something I was missing.

Also, when you get to the jump part, should the feet be flat, as in a squat, or is it acceptable to be on your toes ?

Thanks again,
Paul

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Posted: 02 June 2010 10:57 AM   [ Ignore ]   [ # 3 ]
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MyShapeIsNoLongerPear - 02 June 2010 10:31 AM

Also, when you get to the jump part, should the feet be flat, as in a squat, or is it acceptable to be on your toes ?

Thanks again,
Paul

I find that if i don’t set my feet, i.e., put my weight back on my heels like a squat, that jumping from my toes causes my back to get sore in a hurry.

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Posted: 02 June 2010 12:09 PM   [ Ignore ]   [ # 4 ]
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See also http://www.crossfitbrandx.com/index.php/forums/viewreply/189016/, which I’ll be expanding to include GD’s latest take on this.

CFNZ taught “strict” burpees the way GD says and when the owners travelled to the states they were told “no-one does burpees like that”. Which is a shame.
I got a little huffy when I heard that and launched into another speech that started with, “At Brand X ...” which they were probably a little tired of hearing by then.

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CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
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Posted: 02 June 2010 01:05 PM   [ Ignore ]   [ # 5 ]
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Metric - 02 June 2010 12:09 PM

CFNZ taught “strict” burpees the way GD says and when the owners travelled to the states they were told “no-one does burpees like that”.

Well, based on the videos I’ve seen, it seems they’re right.  No one here does burbees that way.  However, that doesn’t make CFNZ wrong for teaching it that way!

I got a little huffy when I heard that and launched into another speech that started with, “At Brand X ...” which they were probably a little tired of hearing by then.

Sigh.  Yes, I have lots of discussions that start in similar fashions.  I tend to be a rather pedantic perfectionist, and apparently, most the rest of the world doesn’t see fit to live by my standards, as lax as they are…

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Posted: 02 June 2010 01:25 PM   [ Ignore ]   [ # 6 ]
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MyShapeIsNoLongerPear - 02 June 2010 10:31 AM
Garddawg - 02 June 2010 10:17 AM

Paul the current Burpee seen on the vids should probably be considered a different exercise and called a different name.  Something like “Anyway From Standing to Flat on the Ground and Back to Standing”.

LOL!  Okay then. smile

A proper Burpee involves
1. Standing
2. Hands on the ground
3. Kick feet back to plank
4. Push up
5. Bring feet in
6. Jump

That’s what I thought, but figured I’d ask, being a newbie around here, just in case there was something I was missing.

Also, when you get to the jump part, should the feet be flat, as in a squat, or is it acceptable to be on your toes ?

Thanks again,
Paul

There is nothing wrong with the flop on the ground and back to feet anyway.  It facilitates metcon destruction like nothing else.  It just needs a different name.  AWOH came about because people were calling all sorts of stuff a push jerk.  New name.

In a proper burpee you should jump your feet up so that they are wider than your hands, rock back on your heels and set your back.  you will be approximating the bottom of a squat at this point.  Jumping off your toes usually involves a flexed back and a poor knee position in relation to the foot.  A prime way to injury yourself.

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Posted: 02 June 2010 01:35 PM   [ Ignore ]   [ # 7 ]
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Garddawg - 02 June 2010 01:25 PM

 

There is nothing wrong with the flop on the ground and back to feet anyway.  It facilitates metcon destruction like nothing else.  It just needs a different name.

Amen brother!!!  Is there a better butt-kicker than burpees?  I don’t think so.

Maybe we call them Pukies?

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What if the hokey-pokey IS what it’s all about?

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Posted: 02 June 2010 05:49 PM   [ Ignore ]   [ # 8 ]
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Garddawg - 02 June 2010 01:25 PM

There is nothing wrong with the flop on the ground and back to feet anyway.  It facilitates metcon destruction like nothing else.  It just needs a different name.  AWOH came about because people were calling all sorts of stuff a push jerk.  New name.

Oh, okay.  But what’s an AWOH ?  I couldn’t find it in the mainsite FAQ, and a google search yields only the abbreviation itself, but no expansion.

In a proper burpee you should jump your feet up so that they are wider than your hands, rock back on your heels and set your back.  you will be approximating the bottom of a squat at this point.  Jumping off your toes usually involves a flexed back and a poor knee position in relation to the foot.  A prime way to injury yourself.

So noted.  I’ll try to fix that then.

Thanks!

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Posted: 02 June 2010 06:07 PM   [ Ignore ]   [ # 9 ]
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Any Way OverHead

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“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 08 June 2010 08:53 PM   [ Ignore ]   [ # 10 ]
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Garddawg - 02 June 2010 10:17 AM

Paul the current Burpee seen on the vids should probably be considered a different exercise and called a different name.  Something like “Anyway From Standing to Flat on the Ground and Back to Standing”. 

I resemble that remark.

Bouncing off the ground isn’t considered cheating, is it?

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Posted: 09 June 2010 06:21 PM   [ Ignore ]   [ # 11 ]
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IF you get bloody in the process its ok in my book!

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Posted: 10 June 2010 08:11 AM   [ Ignore ]   [ # 12 ]
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I’ve hit my nose pretty good a few time doing Burpees/Floppies/Pukies.

I’ve also hit my forehead pretty good a few time doing HSPU progressions.

No blood with either altercations….though I might have done some minor floor damage.

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What if the hokey-pokey IS what it’s all about?

“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.“
Garddawg - 22 March 2009

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