Broad Jump Burpee Guide: How to Master Broad Jump Burpees

A broad jump burpee, also known as a long jump burpee, is a plyometric exercise that uses your body weight to activate muscle groups across your entire body. Perform broad jump burpees by beginning in a standing position with your feet shoulder-width apart. Place your hands on the floor and kick your feet back to a push-up position. Return your feet to their original position and stand again. Push explosively into the floor, swinging your arms as you jump forward. Land in a squat position and repeat the burpee movement before jumping again.

For the broad jump burpee, begin by performing 2–3 sets of 8–10 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. 1. Stand with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin.
2. 2. Evenly distribute your weight along your feet from toe to heel, and grip the floor with your feet to create a stable foot position. Your arms should remain long by your sides, with a slight bend in your elbows.
3. 3. Pre-tension your shoulders, hips, and engage your core.
4. 4. While maintaining a neutral spine, bend your hips, knees, and ankles to lower yourself toward the floor.
5. 5. Place your hands on the ground, slightly wider than shoulder-width apart.
6. 6. While keeping your hands in contact with the ground and arms long, jump your feet back so you’re in a push-up position.
7. 7. While maintaining your alignment, jump your feet toward your hands and stand up into your jumping position.
8. 8. After getting into your jumping position, allow your hands to travel behind your body.
9. 9. Begin your broad jump by explosively pushing through the ground to jump forward.
10. 10. As you begin to straighten your legs, simultaneously start to swing your arms forward.
11. 11. Land your jump with your weight distributed evenly along your feet, and allow your hips and knees to bend to absorb force. Your bodyweight should be loaded into your midfoot and heel while keeping the toes engaged.
12. 12. Engage your core. Your landing posture should be the same as your jumping posture, with your knees in line with your toes and your chest ahead of your hips.
13. 13. Stick the landing, stand tall, and repeat the burpee broad jump for your desired number of repetitions.

The broad jump burpee is a total-body workout that can add a cardio element to your strength training program.

1. 1. Upper body: Broad jump burpees can build upper-body strength by activating muscle groups like the deltoids, trapezius, forearms, lower back, and latissimus dorsi.
2. 2. Lower body: As you jump explosively during the broad jump burpee, you activate your hamstrings, glutes, quadriceps, hip flexors, and calf muscles.
3. 3. Core: Keep your core engaged to stabilize yourself during the full range of motion of the exercise, working abdominal muscles like the rectus abdominis and obliques.

Consider trying one of these jumping burpee variations:

1. 1. Tuck jump burpee: Perform this variation by jumping vertically between each burpee repetition, lifting your knees toward your chest in mid-air.
2. 2. Broad jump burpee push-ups: For a more challenging variation of the broad jump burpee, perform a push-up at the bottom of the burpee movement pattern.
3. 3. Box jump burpee: Practice this variation by jumping onto a plyo box or elevated surface between each burpee repetition.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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