6 Common Burpees Mistakes that Can Cause Injuries

Youíre totally missing out, if you usually avoid burpees; theyíre one of the best exercises. They target every single muscle in your body, which means they build muscle and strength fast.

If youíre still not convinced, here are 10 reasons to do burpees every day.

I have to warn you, though, that burpees have a high injury risk because, they involve so many different movements. But if you avoid the common burpee mistakes listed below, you can do them without getting injured.

Now, donít disqualify yourself with excuses like Iím too weak or too old to do burpees. Hereís a beginner burpee variation anyone can do:

6 Burpees Mistakes to Avoid

1. Landing on Your Heels

You have to master proper landing, if you usually do exercises that involve jumping.

Landing on your heels puts a lot of impact on your ankles and knees, which can cause an injury. Itís better to land on the balls of your feet. That way, all the impact goes to your calf muscles.

Do the same thing when jumping rope or doing jumping jacks.

2. Not Warming Up

We all know that warming up is important, but most people still donít do it.†A good warm-up is even more important when doing burpees, since the exercise engages many joints.

A full body warm-up will put you into workout mode. Do simple exercises, like high knees or running on the spot, for three to five minutes.

3. Sinking Your Hips

Itís easy to mess up your form, since†burpees include so†many movements. You have to be keen and remember to keep your hips, torso and knees aligned in a straight line when you get in the plank position.

You can easily keep your hips from sinking by tightening your butt and abdominal muscles. Donít ignore this, since sinking your hips increases the risk of lower back pain.

4. Not Doing Easier Variations

I understand wanting to challenge yourself, but doing the hardest burpee variation before you’re ready can cause injuries.

Do easier burpee variations that donít make you strain you too much. Most times, I do burpees without push-ups. That way, I can do more reps and enjoy my workout.

5. Poor Arm Landing

Have you ever experienced shoulder pain or swollen shoulders after doing burpees? If so, your arm landing was the problem.

Landing with a lot of impact strains your elbows and shoulders, and it can actually cause serious injuries. Make sure you place your hands on the floor gently when getting into the plank position.

6. Lack of Intensity (or too Much Intensity)

Lack of intensity†doesnít cause injuries, but it†does make doing burpees†less effective. You have to perform burpees at a fast pace in order to burn more calories and improve your endurance.

But donít†go too intense†too†fast,†or you can end up messing up your form, which can lead to injury.

Have you ever made any of these burpee mistakes?†

6 Common Burpees Mistakes that Can Cause Injuries

Image via Thinkstock


Daniel N
Daniel N24 days ago

thanks for posting

Maria P
Maria P1 months ago

thank you for sharing

hELEN h4 months ago


Angela K
Angela K4 months ago

Thanks for sharing

Ellen G.
Ellen G.4 months ago

The only burpees I know of is the seed company. Does anyone edit the content of these articles?

Ruth S
Ruth S4 months ago


Ruth S
Ruth S4 months ago


Danuta W
Danuta W4 months ago

Thanks for sharing

Siddharth Bargate
Siddharth Bargate4 months ago

Thank u

Anne Moran
Anne M4 months ago

Burpees ?? - What will they think of next... - I’ll stick to the power walking...