CrossFit - The Skill Transfer of the Burpee (Journal Preview)

CrossFit Journal Preview (journal.crossfit.com).
One of CrossFit's most-loathed movements, the burpee also represents a skill that can be transferred to other exercises, says gymnastics and movement guru Carl Paoli of San Francisco CrossFit.
"I go from flexion to extension to neutral to extension to flexion to neutral," he explains. "It's hard. And it goes back and forth, and it has so many moving pieces. That's why the burpee is so hard."
Athletes must move correctly with the knees out and the butt and stomach tight, Paoli says. From the ground, they snap in the feet for more efficient movement.
"That snap happens to be the same thing we see on kipping pull-ups, muscle-ups and even rope climb," he says. "This is 90 percent of artistic gymnastics-being able to bow back and forth, snap down, turn things around fast."
There is skill transfer in everything, Paoli notes.
"I need you guys to starting seeing skill on the rings, skill on burpees, skill on handstand push-ups, skill on rope climb-it's the same," he says. "And how you take this and you apply it to Olympic weightlifting, if you can't do that, something's wrong with the program."

[@mopaditi1737]

These few ideas made a tremendous difference. Burpees are SO much easier now. I actually look forward to doing them! Thanks very much for posting this.

[@ryandeffley7652]

I agree w/Rich 100% When I do 10 sets of 10 for 100 burpees my legs and upper body are on FIRE because every rep is done with a squat and a full push-up. I don't do any leaning over or "bow and snake". Just like I never "kip-up" when I do pull-ups. Every rep is strict/controlled with dead hang and chin above the bar for a one count before descending. Don't get me wrong. I am a big fan of high intensity training and full body workouts/compound movements. But some of these "work arounds" designed strictly for quantity and training volume are hard for me to get behind. I'll take quality reps any day. But to each their own.

[@Fitnesshealthltd]

Awesome video ! big help for improving my burpee technique thanks for the info

[@shannon1664]

Awesome. Have had a hot shoulder after high burpee workouts. This morning's workout is a deck of cards (core), so I'll get 95 chances to work on it. Thanks much for the excellent information.

[@piensoverde]

Thanks a lot for the tips. Greetings from Chile C:

[@666Baraka]

Can u explain if the burpees differ? I mean this is how was I was taught to do them at my box but it's not the way many of the athletes do them ie, froning, Bailey, pancik etc, they look more like an explosive press up, no caterpillar movement, Thanks

[@LeBear007]

Great video, thanks =)

[@dianasaid100]

ahahah! I loved the way you demonstrated everything ;)

[@peggyej]

Very educational!

[@absat52]

thanks, was helpful.

[@heruilin]

I much prefer strict burpees with the chin and chest brushing the floor on the pushup and a complete lockout at the top BEFORE the next kickup and jump. Sets of 10 every 90 seconds. No need for thousands, 10 sets of these makes an awesome 15 minute session.

[@heruilin]

***** Of course not. But 100 strict ones in 15 minutes .. yes. Not world breaking but non-trivial. The key word is "prefer".

[@Mohamed_Balla]

Nice Video

[@jdumasss04]

watch some of Kelly Starret's videos from Crossfit San Francisco, he has a channel on here that covers that extensively. Its mainly hip and knee flexibility/mechanics that need to be rehabbed so that they move properly to allow maximum function.

[@rogerpeters778]

I was always stuck in the Bodybuilding mentallity. I Loved the way it built a persons physique. I've since started doing KB, and lately CF. A question for you. Do you still incorporate standard BB exercises into your crossfit, or vice versa. Im still thinking that my body needs the: Triceps, Biceps, specific type exercises. Your opinions are greatly appreciated...

[@postnuke]

i dont understand, finally, the last step, do you jump? or with this tecnique is not necesary jump in the burpee?

[@Dazzo45]

What kind of shoes does he have?

[@stephaniecurrie8715]

Awesome video! Makes me look at any movement differently... Maybe I'll hate burpess, or barfees as I like to call them, less :) Thanks!

[@danclap]

I honestly thought it was johnny knoxville and he was going to say "welcome to jackass"

[@seekin182]

It's fascinating how he manages to have almost extended legs while jumping on the ground AND during the snap. That is so hard

[@tomass6d9]

This technique and kipping pull ups are used for endurance training, not strength training. When crossfitters do strength training, then we do low reps of strict dead hang pull ups or strict burpees, or whatever other movement is in the WOD.

[@rhythmnsmoke]

We have burpees tonight. I'll use this strategy to see how it works for me.

[@bluehawkism]

The way he talks about if your a person that suffers from that bad form (knees cave in etc) how would one go about fixing that?

[@tanked1227]

I did that once... ...ONCE!

[@segatasanshiro21]

Welcome to Snap City.

[@Kjeserud]

"That's not how you're gonna to 1000" .... That's not how I'll be able to do 30

[@OverackerLevi]

a seperate day at a non-cf gym for chest and biceps is pretty common and personally recommended.

[@Kristen_B]

really good explanation! Also, that's one good looking guy!!:)

[@charlesmiller692]

Fuck yeah, Ross Training. I have all his books the forum got kind of boring though.

[@richarddalereichel3152]

try red ones

[@ritul89]

i have done 1000 like this .. easy work!

[@cheeb94]

dude your telling people to go into extreme spinal extension then explode into spinal flexion,,,,,,,maybe a fast way to do a burpee, but also a fast way to put wear and tear on your body.....slow down and save your body

[@MakeupArtistLauren]

Are you kidding? It's no different than doing a ghd situps (those are even worse for you because you're going into overextension under tension) It is no different than doing a proper kip going from extension to flexion. You have poor shoulder and hip mobility if you're not hitting an extension similar to his in a pullup. Try doing a burpee this way, slowly, hitting all the points of position. You'll find that being in that extension position doesn't feel awkward or bad, but natural instead

[@brother_Tennessee]

The way this guy teaches the burpees will have your knees blown out or puts lots of stress on your knees I normally do crossfit, and most if not all crossfit professional athletes Normally have their legs shoulder width apart when they are coming into the up position in the burpee, people just because this guy is showing a demo on the crossfit main channel doesn't mean it's the correct form, seriously if you do what he did, you will get a knee injury,

[@smokey2838]

I'd rather do them right

[@pumpSHO]

Yeah those look like squat thrusts

[@sw8053]

I enjoy reading comments on youtube...especially about crossfit...everyone is a critic and not a single one of you are a coach, have an exercise science degree, or educated about anything fitness related. So please feel the need to continue making ignorant comments on something that you know nothing about...its a lot easier to talk over a computer than getting a bachelors degree.....so please keep spreading your empty opinions that hold zero weight.....#LAMES

[@jdmfh47]

lol. why dont you go and do a crossfit routine and come back and let us know.

[@tompenny104]

burpees are fun

[@eddierey220]

Did not know there was so much to a burpee...

[@2010euph]

I think if he hadn't explained it the way he did, people wouldn't be able to see the difference in his technique and the technique people normally do. Although sometimes he seemed like he liked the sound of his own voice

[@endarkenedmusic]

Yeah, that 'snap' also creates momentum. I'm sorry, but momentum will not get you a quality workout. 1000-2000 burpees?? CrossFit is all about quantity & not quality. How about 50 good, honest burpees.

[@afrosoul4eva]

Its really about work. Force times distance over time. When you take a physics class... call me

[@endarkenedmusic]

afrosoul4eva Quite right. However, my point is that this demonstration of burpees is based around quantity not quality. Working out is also work. Take a look at the physics involved with the traditional burpee... if you don't see it, then there is no hope for you understanding the difference.

[@afrosoul4eva]

Define quality to me in a burpee. If the goal is to get a push up... then just do a damn push up and stop wasting you time. And again I point to work. The goal is NOT to get a ultra picture perfect burpee. It is to get the most done in a certain time. You just dont get it.

[@i23Drive]

depends. this type is good for cardio/metabolic conditioning.

[@endarkenedmusic]

afrosoul4eva I didn't say the goal was to get a pushup.IF the goal is to get the most done in a certain time, then this goes back to my first point, which was "Quality vs quantity". I will agree that you'll achieve more burpees using this method, but what's the rush? Speed is exactly what makes 'Crossfit' a mutated version of cross training or circuit training. Michael Jonathan Medina Any form of exercise that raises your heart rate has cardiovascular benefit, including traditional burpees.

[@canalpsj]

lol

[@richp860]

I'd never do a burpee like this. But that's just me.

[@marcomestas21]

Why is he going so in depth for a burpee.. It's simple just fucking do it.. And for the people talking crap on crossfit you don't realize how much it can help I did bodybuilding for 8 years before I found crossfit I pick and choose things that I can use from it, the conditioning is great cardio and will burn fat and will help you keep muscle mass it's no different than HIIT (high intensity interval training)

[@DonChavaron]

I farted at my first try .____.

[@AlexMora-FP]

He is so hot!

[@andersonclayton.2928]

sexo

[@MacroholicsAnonymous]

I'm guessing you haven't seen the whole video Charles. Your ignorance is very apparent. He talks about how those positions transfer to muscle ups, squats, and every other movement that matters.

[@CiprianHanga]

I hate burpees with all my heart.

[@aUsTiNwEiRdO]

dont listen to dis dude u dont need to do all that shit just hit da chest to da ground and bounce back up thats it. simple.

[@headshotPDX]

Yet another cheater bullshit movement from crossfit. Do them right or do something else...

[@sil3ntmode]

Too much talking. Just do it man, thats it.

[@MrDTangi]

gay again

[@tcuff1333]

why are crossfitters always trying to cheat the movement if you workout to get better at sports you need to get the most out of every rep your only cheating yourself in the long run