The burpee box jump is one of the multiple variations of the traditional burpee, a full-body movement that works multiple muscles and joints on your body.
It is a bodyweight exercise that combines the patterns of a box jump and the traditional burpee to work your strengthen and build your muscles.
Required equipment: Plyometric box
How to do it:
- Stand in front of a plyometric box with your knees slightly bent and your feet at shoulder-width. Make sure your shoulders are directly over your hips and your chin remains tucked the whole time.
- Plant your feet firmly on the floor to gain stability.
- Keep your arms by your sides and bend your elbows slightly.
- Squeeze your hips, shoulders and core muscles to create enough tension in them.
- Maintaining a neutral spine, bend your knees and hips to enable you lower yourself toward the floor.
- When your hands come in contact with the floor, jump back so that you get into a push up position.
- Then, jump toward your hands, bringing your body into a squat position.
- Pushing through the ground, jump upward onto the box. As you perform this motion, straighten your legs and swing the arms forward.
- When you land on the box, bend your knees and hips to allow them absorb force. At this point, your knees should be directly over your toes and your chest over your knees.
- Standing tall, step off the top of the box then repeat the steps as many times as you want.
WHAT MUSCLES DOES THE BURPEE BOX JUMP WORK?
HAMSTRINGS, GLUTES AND QUADS
At the beginning of the rep when you initially get into the squat position, you engage your hamstrings, glutes and quads.
Your glutes and quads lengthen and work together to control your motions while your hamstrings contract to enable you bend your knees.
SHOULDERS AND CORE
When you shift your position from the bottom squat to the high plank, the transverse abdominis in your core and your deltoids jump into action.
Working together, they stabilize your shoulders and lower back, which are both prone to injury if not sufficiently stable.
TRICEPS AND CHEST
Since this movement involves a push up, you will get to put your triceps and chest muscles to work.
If you focus on doing them slowly and with control, you can get even more out of those push-ups by working your biceps, traps and lats eccentrically.
CALVES, GLUTES AND QUADS
When you jump your feet toward your hands and then hop onto the box, your calves, glutes and quads work extra hard to extend your hips, ankles and knees.
BURPEE BOX JUMP BENEFITS
INCREASED POWER OUTPUT
The burpee box jump is categorized as a plyometric exercise, which means it is explosive.
It helps strengthen and activate your fast-twitch fiber muscles, which you primarily depend on for power-based movements.
Training these muscles increases your athletic performance, enabling you to perform most exercises more easily.
BUILDS MUSCULAR ENDURANCE
Most times, people do this movement with the goal of achieving a particular rep count within certain time duration.
As the reps increase, you shift from building strength to increasing muscular endurance.
Muscular endurance is defined as the amount of time under which your muscles can work before they tire out, and it is to a large extent controlled by your aerobic muscle fibers.
INCREASES FUNCTIONAL STRENGTH
This exercise works your pulling muscles by training you to get your body off the floor with speed.
This way, it increases your functional strength and makes it easier for you to perform pulling exercises.
IMPROVES HEART HEALTH
This exercise doesn’t just work your legs, arms and core, it also works your heart.
When you strengthen your heart through such exercises, you increase its efficiency at pumping blood around your body.
Plus, unlike most cardio exercises, it requires no specialized equipment and only a little floor space. This means you do not have to do it in the gym, which makes it quite convenient.
ALTERNATIVES TO THE BURPEE BOX JUMP
The kettlebell swing is one of the best alternatives to consider if you do not want to do the burpee box jump.
Like the burpee box jump, it has an explosive element to it and uses a similar stretch-shortening cycle in your hamstrings.
It’s a great way of training your jumping muscles without doing the actual jumping.
This is particularly important if you are just beginning your fitness journey or you’ve never done jumping workouts before.
The primary muscles this exercise works are the hamstrings, glutes, quads, shoulders, core and lower back muscles.
How to do it:
- Standing tall, grip a kettlebell with both your hands and place it between your legs. Your feet should be hip-width apart.
- Hinge your hips backwards and drop your chest.
- Squeeze your hamstrings till you feel the full stretch in your thighs.
- Then, reverse these steps to get back to the starting position.
- Do 3 sets of 6-8 reps each.
EXPLOSIVE STEP UP
The explosive step up is a fantastic way of building power on your legs.
It also requires a stable platform like the burpee box jump.
It, too, offers landing support which makes it a great addition to your workout if you have the plyometric box.
The explosive step up works your glutes, hamstrings, hips, quads, core and calves.
How to do it:
- Pick a box that is as tall as your knees.
- Place one foot on the box as the other remains on the ground.
- Hinge your hips back then bend your knee to get into the starting position.
- Using the foot on the box, drive down through it, open your hips and jump as high as you can.
- Cushion the landing with your two feet to land softly and safety.
- Do 3 sets of 4-6 reps on each leg.
BURPEE BOX JUMP MISTAKES TO AVOID
LANDING ON YOUR HEELS
This puts a lot of stress on your knees and ankles, which puts you at risk of injury.
You should instead land on the balls of your feet so that all the impact goes to your calf muscles.
NOT WARMING UP
The burpee box jump is a high-impact exercise that engages many joints and muscles.
For this reason, it is important that you warm up your body so that your muscles are sufficiently activated and prepared for all the motions in this exercise.
Although the burpee box jump is a highly effective workout that works multiple muscles in your body, it can be inappropriate for some people.
It is high impact and can strain your wrist joints, so it wouldn’t be of much help to people with joint pain.
Additionally, make sure to consult your doctor before doing this exercise if you have low or high blood pressure as it could worsen your symptoms.