I work constantly in conjunction with physiotherapists who are constantly seeing this injury trend !! 

 

Let’s make this clear right away, I’m not saying the burpee is a bad exercise but really is it functional for the large majority of us, the short answer is no !!

I can think of some sports where it’s functional, example a soccer goalie transferring from making a save on the ground to having to get up and make a save in the air, certain throws and drills in Judo would be another.

The problem is without good core strength namingly mid to upper thoracic strength, lack of shoulder stabilization, lack of hip stability it’s a ticking time bomb !!

 

Let’s break the exercise down, firstly we start in a standing position then we explosively transfer down to a pushup plank motion, here’s where the first problem lies without good shoulder stabilization the strength of your shoulders to hold you up is compromised leading to possible rotator cuff injuries.

We then move ourselves into a plank position as you bring your knees in and out, with most people we see a collapsing of the thoracic spine or a rounding of the mid to upper back when the knees are drawn in, referred to as kyphosis if this is extreme this will also lead to shoulder injuries.

During the extension of the knees pushing out what we commonly see is an extreme lower back extension or extreme curve in the lower back, this occurs with poor core strength and poor hip stability, the end result could be a serious lumbar spine injury.

Then there is the final motion which is an explosive hip extension to a jump in the air, if your hip extensors namingly the gluteus and hamstrings aren’t working then we have a serious risk of knee injury.

 

If you still want to do burpees you need to do things in progression !!

 

  • First build up your core strength and be able to complete a plank for at least 30 seconds on your toes without any thoracic caving or excessive lumbar spine curve, if you’re unable to do this yet use a support under your hips to lessen the amount of body weight to hold up then work your way to your toes.
  • You will need to build the strength in your rotator cuff muscles of the shoulder girdle.
  • You will need to get the gluteus working and strong to be able to generate enough hip extension power.
  • If you’re a beginner you will need to go through a strength phase of resistance training which could be up to 10 weeks or more.

 

Unfortunately the fitness industry has pumped this up through media as the go to exercise !! There are so many better exercises that are just as effective that put you at very low risk of injury. 

I have trained many nationally ranked and national champion athletes overseas and never used a burpee.  

If you’re still not convinced observe an infant up to the age of five years, there movements to get up are more mirrored to a downward dog which is a yoga pose nothing like a Burpee. Watch how straight there back is they are the ultimate primal movers.

There is decades of conclusive research by local Physiotherapist Wayne Milicich done on primal movement patterns to which in modern society we have lost.