How to Get Better at Burpees

Burpees are an amazing total – body conditioning move. You can do them anywhere with zero equipment. They are hard, and as a result are a fantastic way to build mental toughness.

On the other hand, they are tougher to do RIGHT than most people think or give respect to. They require both flexibility / mobility AND strength in the right places to do safely and correctly.

If you think your burpees could use some improvement, here are two quick tips to get better at burpees:

1 – Avoid the “Ground Hump”

This is when you kick your feet back into the push up position and you sag your hips to the floor.

This is bad because it adds stress to your lower back, and also makes the move less efficient.

Strengthening the core is the key to fixing this mistake. And the plank exercise is a great way to do that.

Here is a video that shows you how to plank properly:

2 – Fix the “Awkward Feet Tuck”

This is where you go to hop your feet forward from the bottom / feet back position, and you land in an awkward way – on your toes, with your feet either super close together or super wide, etc.

This is bad because it adds stress to the back and knees, and it makes the movement MUCH harder overall.

This many times is due to lack of flexibility and / or strength. Improve this in the right places and the awkward feet tuck we often find goes away on its own.

A great stretch you can do to help with this is called a “walking groiner” – here is how to do it:

Burpees really are a great exercise, but there are a lot of elements to getting them right, and you want to make sure you do them correctly to get the most benefit and safely to avoid getting injured.

I hope these two quick tips help you get better at Burpees!

Thanks, train hard, and talk soon –

– Forest Vance, MS, RKC II


Additional resources: – Full 12 week program to get STRONG with body weight – only training – 33 Kettlebell Challenge Workouts you can do in 20 minutes or less with a single kettlebell


Follow me on Facebook at


Subscribe to my YouTube channel at

0 comments… add one

Leave a Comment