The Skill Transfer of the Burpee
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- Опубліковано 27 бер 2014
- Originally published in The CrossFit Journal -- (journal.crossfit.com) 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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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.
it's a shame that no one of the coaches of that box have helped you... i feel embarrassed as a crossfit coach
graduated in sport sciences, had biomechanique as module, just watching your video i only now understand perfectly human biomechanique, thanks so much
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!
This is a very valuable video. Thank you for this advanced kinesiology broken down with great articulation.
About time someone explained this the rightway! Thanks!!
I literally watched several videos on burpees... none of the videos made it look as easy as you did... 👏
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.
Alex Nuti
The best coaching approach I have ever seen
Excellent instruction on how to utilize skill in performing burpees and rope climb.
Extremely great tips, thanks a lot!
Carl Paoli is gotta be one of the best instructors and teachers on functionality and movement. i love watching this dude.
Thank you for your amazing advice on the burpee, clearly I have been doing it wrong. Glad I found your page :))
Excellent video, I just tried it out with the burpees and it's incredibly energy saver!!
Thanks for this Carl. Great coach as always!
awsame!!! thanks alot for the "energy saving" burpie :)..
will absolutely try this burpee today in the xfitoutdoor class..
This was extremely well explained and very useful so, thank you very much for sharing knowledge! :D
Thanks for sharing this knowledge. More power to you!
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 ,
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 :-)
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
This is the best video about burpess i've ever seen... Awsome!!!
Awesome stuff. I'm gonna use this. Thanks man
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.
Can't wait for the book to come out!
I like his voice, like listening to him talk. Reminds me of Matthew McCoughney. That being said, good post.
where can i see you doing burpees for time ? would love to see ''your technique'' in action !
Jānis Liepiņš it’s just a reference to efficiency... you don’t need to do it, but it will help long term.
Best video #2014.
THANKS! It seeems like his homepage hasnt been updating since 2010 though?
That is much easier than the sloppy technique I was using. Thanks!
thanks for the technique bro. This burpee is truly acceptable for me. the skill give you spare strength to do more.
this guy is the best CF coach ever
Wow, you just made everyone stronger at everything. Thanks.!!!
This was so helpful! Thank you!!!
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!!!
Outstanding video
ah goodness, massive help, thank you!
Amazing description!!!
This one video has revolutionised my burpee!
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.
EatSleepTrain Smart Tried it once on the floor, my back hurt a little. I get what you mean.
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
Thank you sir ...very helpful vid
niicee! understanding that skill transfer is freaking important
Finally a good explaination
Wow! Thank you so much for all these key points. I might just be looking forward to burpees next time. Maybe lol.
MAYBE! lol
Carl is ALWAYS so awesome!!!
Sweet. Thanks for the tips.
Very interesting. I have been trying to do the "Burpee" lately but so far, I am quite clumsy at it.
brilliant
Just great explanation!!!!!
This is awesome. Thanks!
That REALLY helped...THANKS!
Thank you! Great explanation. Thank you!!!
The form you are teaching is what gave me back problems.
this is awesome,,,i like this guy so much,,,thx 4 the tips:) oh,,and please post more videos!!!
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.
Keep your back straight ...period
That's what I got from another trainer!!
good information. thanks!!!
I'm trying this tomorrow!
Thank you! I will totally try burpees that way :)
Thanks, Carl!
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.
Christos Segkounas well said!!!
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..
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.
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
jsjuhbdn 6
oh man that's open up my eyes have to get this in practice
Very interesting video! All is about technique. :)
I knew I was doing something wrong. Thank you!!!
Great tips!
Gonna try it in my pullup /chin up on cross bar
I used to like laurel and hardy, Monty python , other comedy greats, however, CrossFit has changed my life........ watching these videos is comedy gold.........
great teacher!!!
Suddenly I can do Burpees. Awesome video.
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!
Great video 👍
excuse me can somebody tell me if the final lower back flection is dangerous for your lowerback ?? expecially if u have lower back hyperenstention???
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.
Great vid.
Still can't do it. My legs when coming up in the snap are seperate do arghhh!
Everything makes sense now!!!
I think this just blew my mind 🤯
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.
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.
Great explanation. Give me more ... ;O) THANKS!
Hats off to you for doing the Burpee perfectly in jeans.
This guy is awesome!!!
Yessir
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😊.
Awesome!
I watched this a long time ago and now that I watch it again I understand so much more than the first time.
Mt bom este video
Amazing
Crazy stuff bro...its all technique
Geez.. This guy is the Einstein of Crossfit
Brilliant
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.
excelente...
I'd love to have carl as a coach
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 ! :)
that was great!
Jaw dropped... seems so easy haha, gj good instruction!
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+Edison Biag I won't be quiet if you do
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!
Pretty useful.
And the tuck jump at the end?
Good stuff bro
Super helpful! Maybe I'll live through 14.5 after all...
On point
Please put some subtitles.