Burpees

Guide for Burpees

  • Primary Muscle
    Quads, Gluteus, Pec
  • Secondary Muscle
    Calves, Lower back, Front Delt, Straight Abs, Inner Abs
  • Equipment
    Body weight
  • Level
    Average

Guide for Burpees

  • Great exercise for both cardio and strength
  • The exercise has got 4 different movements. Jump, squat, plank and push ups
  • Bend your knees properly before the jump. Do not bend your back, keep it pretty upright with a flat back
  • Use your arms to get momentum in the jump
  • When you land after the jump do it softly in a squat, bend your knees. Do not bend your back, keep the torso pretty upright with a flat back
  • Place you hands on the ground with your feet just outside of them, one on each side. If you want to make the exercise easier place your feet more to the back
  • Jump back with your feet so your body gets in one straight line, just like the Plank exercise
  • Perform a push up and then jump forward with you feet before you stand up straight again

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Power Snatch

The Power Snatch involves lifting as much weight as quickly as possible from the ground up over your head. It is an advanced and challenging exercise to set the technique correctly before you start running with a lot of weight. Preferably talk to an instructor or experienced lifter before starting doing it yourself. Unlike the usual snatch, you should not go down entirely in a squat when you catch the bar. This makes the exercise a little easier to perform, but you will not lift as much weight as snatch.

Hyperextension

Hyperextension in a 45-degree angled bench is an excellent exercise for the lower back, your erector spine. You will also train your buttocks and hamstrings. The exercise is easy to perform and suitable for you who are relatively new to the gym and experienced back lifting practitioners because it provides a pump in the lower back.