The burpee broad jump is a pretty comprehensive bodyweight exercise that could be quite beneficial to you if you add it to your full-body routine.
It is a plyometric movement that activates various muscle groups throughout your body using your own body weight.
Required equipment:
How to do it:
- Stand on a flat surface with your feet shoulder-width apart.
- Bend your knees slightly forward and tuck your chin.
- Place your arms on your sides then slightly bend your elbows.
- Keeping your spine neutral, bend your knees and hips to lower your body toward the ground.
- Put your hands on the floor, a bit wider than shoulder-width apart.
- While still keeping your hands on the ground, jump both your feet back and get into the push-up position.
- Then, jump your feet back in toward your hands and stand up as you get into the jumping position.
- After you get into the jumping position, push your hands behind your body.
- Start your broad jump by pushing through the ground explosively to jump forward.
- At the beginning of your broad jump, make sure to straighten your legs and swing your arms in front of your body.
- When you land, be sure to distribute your body weight evenly between your feet.
- Bend your knees and hips so that they are able to absorb force. This will enable you have a soft landing.
- Engage the muscles in your core.
- Ensure your landing posture is the same as the posture you used during the broad jump, with your chest in front of your hips and your knees in line with your toes.
- Stand upright once again then do the broad jump as many times as you desire.
- You can start by doing 2-3 sets of 8-10 reps then increase the reps after you gain enough mobility and strength.
WHAT MUSCLES DOES THE BURPEE BROAD JUMP WORK?
The muscles the burpee broad jump works can be divided into three categories: upper body muscles, lower body muscles and core muscles.
UPPER BODY MUSCLES
The burpee broad jump builds your upper body strength by engaging major muscle groups such as the lower back, deltoids, forearms, latissimus dorsi and trapezius.
You activate these muscles when you tense your upper body muscles at the starting position, which builds and increases their strength.
LOWER BODY MUSCLES
As you begin the broad jump by jumping explosively, you engage your glutes, calf muscles, quads, hamstrings and hip flexors.
CORE MUSCLES
You should keep your core engaged as you perform this exercise to stabilize your body through the full range motions.
This enables you to work your abdominal muscles such as the obliques and rectus abdominis.
BURPEE BROAD JUMP BENEFITS
IS A COMPOUND MOVEMENT
The burpee broad jump is a full-body exercise that works multiple muscles and joints in your body.
From your forearms to your calves, this exercise leaves no stone unturned.
It is a good option to consider on the days you want to work your whole body using a single movement.
BURNS CALORIES
The burpee broad jump is a fantastic way to burn your calories.
As your muscles extend and lengthen during your reps, they need a lot of energy to get the job done.
As a result, you end up consuming a lot of oxygen to produce extra energy so that you can meet that high consumption.
In the process of producing energy for this workout, your body burns plenty of calories.
IMPROVES CARDIOVASCULAR FITNESS
This exercise requires a high amount of oxygen than most exercises, which makes it one of the best movements for improving heart health.
This is because its need for extra oxygen forces your lungs and heart to work more efficiently to increase oxygen supply to those muscles.
ALTERNATIVES TO THE BURPEE BROAD JUMP
MOUNTAIN CLIMBER
The mountain climber is a wonderful alternative for working your core if you are unable to do the burpee broad jump.
Additionally, it is also a plyometric exercise that involves explosive hip movement while burning calories at the same time.
How to do it:
- Get down on all fours and get into the push up position. Your toes and palms should be the points of contact with the ground. This is your starting position.
- From this position, draw in your right knee toward your right elbow then immediately push the leg back, fully extending it.
- Repeat the above steps with your left knee.
- Do 15 reps on each leg.
VERTICAL JUMP
The vertical jump is a compound movement that works your glutes, quads, calf muscles and hamstrings.
It also increases your explosive power as you lunge into the air while performing the jump.
How to do it:
- Stand on a flat surface with your arms at your sides and your feet shoulder-width apart.
- Push your hips back then drive your arms backward to prepare your body for the jump.
- Driving through the ground, explode into the air in front of your body as you lift your hands as high as you can.
- Land with both feet to provide your body with a soft landing.
- Repeat the above steps as many times as you desire without resting between reps.
BURPEE BROAD JUMP MISTAKES TO AVOID
LANDING IN A DEEP SQUAT
Jumping power is generated from hip extension; not from flexing your hips till your knees are touching your ears.
Landing in a full squat prevents your muscles from absorbing the landing force as properly as they should.
Instead, you will be straining your connective tissue and joints, and increasing risk of injury.
CAVING YOUR KNEES IN
When you let your knees cave in during the broad jump, you destabilize your lower body and put yourself at risk of toppling over.
For maximal performance and safety, you should make sure your knees are tracking over your feet and your hips are behind your knees.
FINAL WORD
The burpee broad jump is a high intensity exercise that requires a high level of mobility, balance and body strength for you to perform it effectively.
Mastering the correct technique may take you a while, but it is totally worth it in the end when you stay consistent and start seeing the results you desire.
Do yourself a favour and add it to your full-body routine today for amazing results!
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