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How to: Do Buckaroo Burpees

08/10/2010

Buckaroo Burpee

Name:  Buckaroo Burpees

Also known as:  (if you know these by another name, leave a comment below)

Main muscles used:  Shoulders, legs, heart.

Other muscles used:  Stomach, back, arms.

Top tips:

  • Exactly the same as a normal Burpee, except:
  • Drive both feet up into the air, and back at the same time.
  • If you have done Karate before, think of doing a double Ushiro Geri.
  • Land both feet back on the floor in the crouch position at the same time.
  • Jump up in the air from the standing position.

Common mistakes:

  • The same as normal Burpees.
  • Slamming your face into the floor.
  • Slamming your knees into the floor.
  • Trying to swing your feet up and back, instead of driving them back like a piston.
  • Collapsing/sagging your belly down as you drive your feet back, instead of keeping a tight and rigid spine.

Comments:

It takes courage, balance and coordination to pull this one off.  Some prerequisite include a solid Pressup, solid Burpees, solid Front Plank (description of this is in the pipeline) and solid body coordination.  But when all these things come together, you have an exercise that makes Burpees look easy.

If you have been doing your Squat Thrusts and normal Burpees properly, you will already be comfortable with actively driving your legs, and not just flopping them, back and forth.  It is essential to deliberately and quickly move your legs in this more.  If you just let them flop, you won’t be able to get back into the crouch position quickly enough, and your knees will just slam into the floor.  This is not only very embarrassing, but it hurts.

Also, when you are learning this move, it is probably best to keep your arms locked pretty straight.  This makes it easier for the arms to take your bodyweight and also keeps your face far away from the floor.  I have seen a few people get the legs move right, but forget their arms and end up planting their face in the floor.

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