The Skill Transfer of the Burpee

Originally published in The CrossFit Journal -- (journal.crossfi...) on August 20, 2012.
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."
Video by Again Faster.
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[@MelissaRae1975]

Been working out 3 days a week at a local Crossfit in Texas since Feb 2014. I have ALWAYS had trouble with Burpees, I blamed it on my size and did the walk down and walk up and that used alot of energy. The day after I saw this I went to the box and did ALL my burpees correct for the very first time since I started. I kept it simple visualized this vid and BAM I did it! THANK u so much.

[@ohcnavi2]

it's a shame that no one of the coaches of that box have helped you... i feel embarrassed as a crossfit coach

[@esinduhije1]

graduated in sport sciences, had biomechanique as module, just watching your video i only now understand perfectly human biomechanique, thanks so much

[@stevenashton7571]

This is the way I have been teaching the Burpee since I first watched this video in 2014. Thank you Carl for helping so many to do a more efficient Burpee. I've had people in the gym tell me that it changed their life!

[@joesinclair9845]

This is a very valuable video. Thank you for this advanced kinesiology broken down with great articulation.

[@nguinguingui]

this greatest thing about crossfit is that the physics or mechanics of how the body works is TAUGHT through the social media to help us better. Other professional sports teach these areas to their athletes, but aren't exposed as much as CrossFit has with said topic.

[@FatiMa-ty4lu]

Alex Nuti

[@gianlucaragusa7415]

The best coaching approach I have ever seen

[@probono9341]

Excellent instruction on how to utilize skill in performing burpees and rope climb.

[@theonlyEYEBROWKING]

About time someone explained this the rightway! Thanks!!

[@deepakjoshi6085]

Nice explanation, I have seen this kind off working in Yoga, some yoga practisiners do suryanamaskar, when they exactly do the same thing to finish one particular siryanamskar ,

[@MoshiSushi1]

I like his voice, like listening to him talk. Reminds me of Matthew McCoughney. That being said, good post.

[@ferzalez]

this guy is the best CF coach ever

[@InfiniteObie]

wonderful application of biomechanics/physics to something that is often debated in the fitness community. This easily explains the purpose of kipping and efficiency movements that many "haters" use as critical fodder. Thank you, Carl.

[@Mawgu]

Wow, you just made everyone stronger at everything. Thanks.!!!

[@paolathecoach]

Lovely! Lovely! ❤🙂🙏 I love this way of teaching like a 5 year old, because it delivers what it promises 5 year old level agility and FUN!!! Who says training is boring??? 😅didn't have this teacher, clearly!!!

[@tanke94]

wooo all this is so helpful it make so much sense now, maybe it bc i live in mexico and theres not many good coches to tell you all this man i hope this youtube chanel never ever changes thank a lot

[@christosswc]

After 3 years of squatting and deadlifing, converting to burpees wasn't a problem. My body has been taught to do anything with good form and a tight core. But while I may be interested in performing a burpee in a safe fashion, I'm not interested in maiking it easier, short cutting my way to a burpee. I'll do a correct push up thank you very much and a high jump as well. It's not about how many burpees you can do but about gradually doing more with the exact same difficulty. Then you know you are progressing and by how much. If I were to now go and cut a few corners here and there I'd do a new PB. You could call that skill but I wouldn't call it progression in my fitness goals.

[@Eliteaf_wellness]

Christos Segkounas well said!!!

[@jsjuhbdn]

Christos Segkounas It always depends on the goals that you want to achieve. For just improving your strength and specific muscles, you're right. But if you just want to become more sporty, flexible and strong too, the burpee shown in the video might be better. And there are probably a lot of people out there, who wouldn't be able to do 30 burpees with stric pushups and who need this technique and this skill to develop their abilities..

[@christosswc]

jsjuhbdn I dunno man, it's a burpee. You want to be athletic and can't handle push ups? Athletes are supposed to push their physical abilities to the maximum, not just perfect their technique. If athleticism is just talent and not improving on one's strength,cardio and endurance then it isn't worth much, is it? It's like becoming better at picking a lock through practice, there isn't any performance involved, just improving on skill. If I had to chose between having great body performance and having great burpee performance I'd go for the former and I could be as inefficient executing a burpee as can be, I wouldn't mind. There is no end goal in how many burpees one has to do, only the improvement on being able to perform more and more because you are stronger and fitter by the day. I understand what you are saying about athletes but I feel as though the vast majority of people watching this are everyday people trying to become fitter,healthier.

[@jsjuhbdn]

Christos Segkounas Yes I get you're point and I kinda agree. Because when you're able to do burpees - no matter with which technique - you will probably not turn out as a super strong guy who has no control over his body (you know, the guys you typically meet in a gym). That's kind of my fear... But Nevertheless, i would still argue that the burpees as shown in the video are helpful in certain circumstances. For cardio training purposes for example. I saw the video about a year ago and kind of stuck to it's technique. When i want to do a strict pushup I just do a pushup, but that doesn't mean, that I don't agree with you

[@Mike-tn2ii]

jsjuhbdn 6

[@ArmandoGomezSanchez]

Excellent video, I just tried it out with the burpees and it's incredibly energy saver!!

[@EatSleepTrainSmart]

The way he explains how to do it is completely different than how he demonstrates it. Lol The "skill" he keeps referring to basically means "use you hip/ glutes to do all of the work- not the extremities." That's sound advice. However, the way he describes the how-to will get you injured because you should never lose a neutral spine, especially on loaded movements. He has so much core strength that when he naturally does a rep, his spine stays in neutral and it's his hip mobility that creates the flexion/ extension. He uses hip extension, not back extension. Funny that he's so strong that he can't do it with the wrong form.

[@muznahid]

EatSleepTrain Smart Tried it once on the floor, my back hurt a little. I get what you mean.

[@PrimordialBeing360]

I was thinking the same, with his technique the average individual would have a lower back injury. Putting weight on your spine and whipping it can’t be healthy

[@blackblood23ful]

thanks for the technique bro. This burpee is truly acceptable for me. the skill give you spare strength to do more.

[@ImprovingAbility]

good video. just missing some cues. e.g. instead of saying "globally flexed" and referring to the upper body like a solid peace of meat with no features, you could give cues like we do in Feldenkrais classes e.g. the chin is close to the breastbone, the breastbone is pointing downwards and backwards, the belly is in, the back rounded, the hip tilted backwards etc. greetings ! :)

[@fergaldownes]

The form you are teaching is what gave me back problems.

[@patrikkarlsson9523]

Can't wait for the book to come out!

[@ritid69]

I used to like laurel and hardy, Monty python , other comedy greats, however, CrossFit has changed my life........ watching these videos is comedy gold.........

[@vladyicm]

Hi there! Great video, but I'm a little confused. Your video taught me that I should bend my back forward while I go to the floor, and backward as I get stand up again... using my back as a spring. Another video says that I should go to the floor doing a squat keeping my back straight so that I don't get injured... and the same while I stand up. It also says that I should keep my knees open as I go down, to protect them and that my elbows have to be next to my body while I do the push up.

[@matsuwd-emethdaath4002]

Keep your back straight ...period

[@donaldfox9889]

That is much easier than the sloppy technique I was using. Thanks!

[@erikaalexandresousa5673]

This is the best video about burpess i've ever seen... Awsome!!!

[@jimbosupernova]

This one video has revolutionised my burpee!

[@stefanformgren4978]

awsame!!! thanks alot for the "energy saving" burpie :).. will absolutely try this burpee today in the xfitoutdoor class..

[@juliam1127]

Thank you for your amazing advice on the burpee, clearly I have been doing it wrong. Glad I found your page :))

where can i see you doing burpees for time ? would love to see ''your technique'' in action !

[@evansaber7642]

Jānis Liepiņš it’s just a reference to efficiency... you don’t need to do it, but it will help long term.

[@endorfineater]

Thanks for this Carl. Great coach as always!

[@broadbandtogod]

I noticed I commented 5 years ago. Just wanted to say that just this morning I did 100 burpees at 13.35 min, push-up no jump Thank you for the inspiration, burpees are now a daily part of my life, and the center of my training. Thank you!

[@ryanmiddleton2431]

Love it Man, great instruction video! I’m new to CrossFit and always feel I work too hard at burpees and I burn out to soon. I think I am incorporating a full push-up into the burpee, which is using up my arm strength. I will focus more on the flex and snap movement and see if this works better for me :-)

[@JazzyGalindo]

Wow! Thank you so much for all these key points. I might just be looking forward to burpees next time. Maybe lol.

[@deguselassie7363]

MAYBE! lol

[@amesypie]

niicee! understanding that skill transfer is freaking important

[@nibbulist]

Finally a good explaination

[@AaronFriendStudio]

not doing the push up in the burpee seems like it would create the same torsion or back and forth movement on the spinal column that caused us to abandon the sit up.

[@ugyennorbu7325]

Hats off to you for doing the Burpee perfectly in jeans.

[@marlonsantana21]

I saw Mat Fraser doing that same Snake extension on crossfit open 2016. He beat Froning that day. If It's allowed and to save time, muscle and energy on a competition, I would do that way the whole day, but on my personal training I do a full push-up, squats AND jumps.

[@_eternal_now]

This was helpful when I first saw it. But RE-watching this video now after 5 years of doing CF, I realize that Paoli never uses the word "core" but the "skill" he talks about is core strength and its application/use in these various movements.

[@degomb]

This is a completely new way to do burpess. Even different from other videos shown here at the crossfit youtube channel. So I'm confused, I think that movement with the spine is wrong. You need to actually jump from the pushup position, and not bend your back.

[@AadrianB09]

Extremely great tips, thanks a lot!

[@CoolInOlympia]

Carl is ALWAYS so awesome!!!

[@richardperkins3448]

Amazing description!!!

[@maddogharper01]

This guy is awesome!!!

[@Alexpropman1]

Yessir

[@TheJazzyVaudevillian]

Very interesting. I have been trying to do the "Burpee" lately but so far, I am quite clumsy at it.

[@rachelleon1986]

Suddenly I can do Burpees. Awesome video.

[@kingsknight1980]

Thanks for sharing this knowledge. More power to you!

[@unni58]

The technique looks awesome...I have started trying it. But I end up landing on my toes. But better than earlier times. Hope it will improve over the period?. Btw...iam 42..it comes with it's own flexibility issues😊.

[@minetbrits704]

ah goodness, massive help, thank you!

[@Thatone_Dude21]

Outstanding video

[@agostinochimienti3541]

excuse me can somebody tell me if the final lower back flection is dangerous for your lowerback ?? expecially if u have lower back hyperenstention???

[@One1stah]

Awesome stuff. I'm gonna use this. Thanks man

[@shalomstark]

I'm trying this tomorrow!

[@ruthco8789]

This was extremely well explained and very useful so, thank you very much for sharing knowledge! :D

[@broadbandtogod]

Jaw dropped... seems so easy haha, gj good instruction!

[@Xbee869]

.

[@broadbandtogod]

+Edison Biag I won't be quiet if you do

[@itusedtobefunny]

This was so helpful! Thank you!!!

[@Holowebber]

Best video #2014. THANKS! It seeems like his homepage hasnt been updating since 2010 though?

[@johnateen1]

brilliant

[@GyitarLegend]

I have been trying to ignore all the crossfit hating trend and i want everyone's opinion. This guy has AMAZING tutorials! But the purpose of all these movements seem to be so much different that bodybuilding that i am familiar with. Muscle coordination and overall strength look like ley points. But how can someone begin with these without having some good power foundation? E.g. i have weak shoulders and even normal training was hard at first. Crossfit would have made my deltoid flee.. am i wrong?? are there progression stages ?

[@Fan_Made_Videos]

crossfit contains a lot of phony physiological claims about attaining strength. Activities like Kipping, and this guy's version of Burpees, do nothing to improve on traditional Burpees or authentic Pull Ups. Then there's this ridiculous hand stand push up where the crossfitter is balancing his weight on his/her own head (hello spine damage!). He claims to train athletes but what are his credentials and what athletes from what particular sport? If you want to attain core strength like a professional athlete then pick a sport and train to be one. Crossfit doesn't match any professional sport activity regimen. It tries to incorporate different work out methods by finding easier ways to do them. That defeats the purpose but I guess it makes people who do Crossfit feel like they're in the same league as a professional athlete. They AREN'T.

[@eric-na]

Geez.. This guy is the Einstein of Crossfit

[@bpython]

Thanks, Carl!

[@swan971]

Question : isn't that dangerous to have the back arched?

[@juliam1127]

the arching of the back is actually a yoga position named cobra and helps to strengthen and increase flexibility in the back muscles

[@ColoradoGunfighter]

Sweet. Thanks for the tips.

[@GODISPOWER777]

I knew I was doing something wrong. Thank you!!!

[@80sGamerAndSon]

Just great explanation!!!!!

[@charlesgitonga3915]

Everything makes sense now!!!

[@arthurstriker3894]

Thank you! Great explanation. Thank you!!!

[@DosuKinuta]

i just did 2,000 burpees by following this video and taking the pushup, the plank, and the jump out of the burpee. dunno why i didnt think of that sooner!

[@betronyx]

Very interesting video! All is about technique. :)

[@jahmoan69]

Thank you sir ...very helpful vid

[@mgarofolo]

That REALLY helped...THANKS!

[@rayraymartineziii]

I watched this a long time ago and now that I watch it again I understand so much more than the first time.

[@klar_draussen]

oh man that's open up my eyes have to get this in practice

[@moon4845]

this is awesome,,,i like this guy so much,,,thx 4 the tips:) oh,,and please post more videos!!!

[@SlatcoSterzenbach]

Great explanation. Give me more ... ;O) THANKS!

[@williamwere9488]

Gonna try it in my pullup /chin up on cross bar

[@VictorHCandido]

So, if I'm not mistaken, this is all about number of reps, right? I IMHO prefer doing burpees the right way. Yes, they suck, and they are supposed to. It's more beneficial and less dangerous to my body doing 20 pushup burpees than doing 100 of this snakey get ups.

[@danimalinstinct1983]

It's about movement efficiency. Everybody feels there is a right way and a wrong way of doing things, and if it isn't how you like it then it is wrong. If you CrossFit and follow the methodology you'd understand the point he's making. Yeah, it is kind of about volume, because most CF workouts are volume based paired with other exercises. So by using pre-loading and "snapping" up you're saving your chest and shoulders for other portions of your workout. Doing it this way is hardly dangerous.

[@robertper4102]

I wish he would have emphasized this concept more but you need to keep in mind that the 'global extension/ flexion" that he mentions is braced. Meaning it isn't some loose position that will wreck your back. Butt on, abs tight and then you brace into that position. Much like a kip in a pull up.

[@80sGamerAndSon]

No in my opinion you got it wrong. It is about the use of body physics and efficient movement to just make it right and not losing energy on the 'wrong' place. Making a push-up burpee is good too but then the cardio aspect gets pushed beside by a strength aspect. You move the target of Burpees which would be okay but not like Burpees are meant.

[@tegsar88]

This is awesome. Thanks!

[@amathest62]

Still can't do it. My legs when coming up in the snap are seperate do arghhh!

[@craigbuckton8557]

I think this just blew my mind 🤯

[@tylmt565]

Thank you! I will totally try burpees that way :)

[@ReenyNY]

Aren't you supposed to do a push up at the bottom?

[@mediax2012]

Crazy stuff bro...its all technique

[@memoaxios]

HELLO AMIGO, I HAVE A QUESTION, YOU SAY THE BETTER WAY TO DO A BURPEE IS WHIT CLOSE LEGS, BUT I CONFUSE, PLEASE SEE THIS VIDEO, AND TELL ME WHAT YOU THINK, Crossfit Burpee Tutorial: Burpees 101 efficiency PLEASE HELP ME TO UNDERSTAND THE RIGHT WAY. GRACIAS SALUDOS DESDE CANCUN.

[@LexAdames]

Great tips!

[@orcawne]

So why aren't the feet allowed outside the hands so that the squat happens more naturally. Animals make this feet outside movement when booking all the time and the bakc snap seems to be the same.

[@coffeemaker8825]

good information. thanks!!!

[@knichri11]

great teacher!!!

[@devohnmitchell]

I prefer having my shoulder width. Having feet close together seems to cause shoulder pain.

[@LargeScaleProduction]

I watched a 10 minute video on how to stand up. #springbreak2k14

[@eriklarson9137]

That's a real sad spring break. Dang man. I'm not sure how you hang on.

[@tiajean2396]

Great video 👍

[@Kilcobert19]

And the tuck jump at the end?

[@mloskot]

CrossFit® Please, compare what Carl says here to the form you present here kzbin.info/www/bejne/ioabgoyMjJWaerc Why such difference in the form comparing to what Carl is presenting at 2:45 "I hit the bottom. I'm in neutral position. I come up and I extend..." To me, the two are very different forms.

[@flatini]

Carl is the man

[@tommcmannfilms]

I'd love to have carl as a coach

[@anaglan]

Please put some subtitles.

[@Warcrywodtech]

Super helpful! Maybe I'll live through 14.5 after all...

[@aquabol1]

Wow! Been doing it wrong for 2 years. What a difference

[@FatiMa-ty4lu]

Johnny Salazar jg

[@prashant-qg1bn]

movement down - legs apart right? you are showing legs so close......