6 Dumbest Burpee Mistakes Sabotaging Your GAINS! STOP DOING THESE!

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(0:15)- 6 Dumbest Push-Up Mistakes Sabotaging Your Chest Growth! STOP DOING THESE!
https://www.youtube.com/watch?v=A_7foakUeHw&t=25s&list=PLacPhVACI3MMi2Q2moATxKCm-ZaQ-ixk5&index=1

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https://muscularstrength.com/article/Six-Dumbest-Burpee-Mistakes-Sabotaging-Gains

Burpees. The one exercise everyone loves to hate. Probably the toughest bodyweight exercise you can do, but also the most beneficial, if done properly. Take a look at these six mistakes, and see if there’s something you could improve on when it comes to doing your burpees for maximum gains!

Mistake #1: Not Using Full Range Of Motion (ROM)
I’d rather you guys be able to do five amazing burpees, than push yourselves to do 15 that look like junk. Junk burpees aren’t going to help you progress with the movement, help you get stronger, or maximise your calorie burn. If you really think about the burpee, you’re pretty much doing four different exercises. You’re dropping down into a plank, from the plank you’re going to do a push-up, from the push-up you’re going to go into a squat, and from there you’re going to jump into the air.

It’s the combination of these four movements which makes the burpee one of the best exercises you can do to maximise your calorie burn, spike your heart rate, and get amazing results. Now when you first try burpees, it’s better that you go slowly through the movement as you learn when and how to do each portion of the exercise properly. Don’t go full throttle right away.

From a standing position, you’re going to come down and place your hands on the ground – you don’t need to drop to the ground yet, that is for when you are more advanced. From the floor, you’re going to jump back into a plank, and then you will do your push-up – all the way down to the ground, and all the way back to the top. From there, you will jump forward by thrusting your knees into your chest, or to the outside of your arms. You will then come up to the bottom of a squat position, and jump in the air as you come up. This is what proper, full ROM looks like.

Mistake #2: Not Keeping Your Core TIGHT
A lot of people fatigue relatively quickly when doing burpees because they’re not keeping their core tight. A lot of other people end up getting lower back pain for the same reason. You want to be as strong as possible when doing the squat and the plank and the push-up, and the only way you can stay super strong is by keeping your core tight.

The looser your core, the more movement there will be around your hips and lower back, and that’s not what you want. For example, when you go down into the plank position, usually one of two things will happen. One, you will get a dip in your hips which prevents you from doing a proper push-up, and if you’re going down really fast, your lower back is going to feel a lot of pressure at that point. The other thing that happens is that people may keep their hips too high. This will change the ROM for the push-up, and will place more pressure in your shoulders, rather than your chest and triceps.

You’re going to be a lot stronger when pushing through your chest and triceps. This means it’s imperative that you take in a breath so you can keep your core nice and tight as your drop down, and go through every motion of the burpee. You may even want to reset your breath between the push-up and the squat, depending on how fast you are going. You don’t have to hold your breath the entire time you’re doing your burpee, just make sure you plan your breaths so that you can keep your core tight the entire time.

Mistake #3: Stiff-Leg Dropping
This you see in beginners, but you also see a lot as people start to fatigue. Probably what fatigues the most for people is the quads, because they’re doing a lot of squatting and a lot of jumping, and generally as soon as your quads get tight or fatigued, you don’t want to bend them if you don’t have to.

Basically, instead of people bending their knees to lessen the impact on their wrists, they will just bend over at the hips, and then go down into the push-up without bending their knees. This means the entire impact of dropping your body moves to your hands.

*CONTINUE READING HERE*
https://muscularstrength.com/article/Six-Dumbest-Burpee-Mistakes-Sabotaging-Gains

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