Your video will begin in Burpee Efficiency Posted on Mon, 21 July 2014 in Burpee Videos by Wodnation 10891 Views 2 0 How to Improve Burpee Efficiency Here, we will be talking about mobility and efficiency tips. This is just perfect timing, especially for those who have just started with burpees, a full body exercise that has become everybody’s favorite these days. There are tons of burpees in the open WOD, you can find snatches, you can figure out how to do an efficient burpee – it’s going to make that 17 minutes not seem as long. The two things we want to cover on the burpees are the landing position and where your hand should be. Landing Position This, based on what we’ve seen from people who are starting to get tired, tends to be a position where you’re going to end up smoking your quads. So what you want to do is find out the most efficient landing position or where your feet should be so that you’re not getting completely taxed on that quad area going into snatches. It comes down to hip drive - the bottom of the burpee position, when you’re getting yourself back up, you should just think bod up to the ceiling. That will get you back to a stable landing position. And depending on your flexibility, you can shoot for a landing position where your feet falls closely to each other or just take them a little bit wider. The latter position is beneficial when you get tired, because it decreases the range of motion when doing the burpee. But either way, the hips should come up first to get to the stable landing position. Hand Position Second phase should be where your hands are, especially when you get tired. Some people just collapse into quarter squat and reach out in front and then the elbows start to go out, and shoulders collapse in. The most efficient way to keep the burpee moving is to keep the hand right below the chest. That keeps the pressure on the palm as you come up. So, as you come down, you have to low down, and you want your hands to go down to your feet – you don’t want your hands to go out. As you go down, your hands should be in a good position as you push up and you can add more hip drive because you are pushing from a stable position. If you put your hands in front, they might rotate as you go up and you are not in a very good position to go straight up. That’s why you get kind of sweep of the feet. So, there are two things to think about – hip drive and position as you get yourself up. We hope that this helps. Stay tuned for more of our WOD tips. Good luck!