The Burpee: Origin, Evolution, Biomechanics, and Proper Execution

Why is it called a Burpee?

The exercise known as the burpee is named after its creator, Royal H. Burpee, an American physiologist who developed the movement in 1939 as part of a quick, simple fitness test for his Ph.D. dissertation.

The Origin Story of the Burpee

The ubiquitous and often-dreaded burpee owes its name and initial development to Royal H. Burpee, a doctor of applied physiology. In 1939, as part of his doctoral thesis at Columbia University's Teachers College, Burpee devised a series of movements to assess an individual's fitness level. His goal was to create a simple, repeatable, and quick test that required no equipment, allowing for a rapid evaluation of physical condition.

Burpee's original "Burpee Test" was designed to be performed in four steps:

1. Stand: Begin in an upright standing position.
2. Squat Thrust: Drop into a squat with hands on the floor, then kick the feet back into a plank position.
3. Return: Jump the feet back to the squat position.
4. Stand: Return to the upright standing position.

Crucially, Burpee's initial test did not include the push-up or the jump at the end that are characteristic of the modern burpee. It was purely a diagnostic tool, not intended as a full-body conditioning exercise. Participants would perform the four-count movement four times, and their heart rate would be measured before and after to gauge their recovery ability.

From Test to Torture: The Burpee's Evolution

The true turning point for the burpee, transforming it from a simple fitness assessment into a challenging conditioning exercise, occurred during World War II. The United States military adopted the Burpee Test as a rapid way to evaluate the fitness of new recruits. Recognising the need for more rigorous conditioning, the military modified the original four-count movement.

The key additions were:

• The Push-Up: After kicking the feet back into the plank position, recruits were instructed to perform a push-up. This significantly increased the upper body strength component.
• The Jump: Following the return to the squat position, recruits were required to jump explosively into the air, reaching their hands overhead. This amplified the cardiovascular and power demands.

These modifications turned the burpee into the full-body, high-intensity exercise we recognize today. Its scalability and effectiveness in rapidly elevating heart rate and engaging multiple muscle groups made it an ideal drill for military conditioning, and from there, it permeated into general fitness and athletic training.

What is a Burpee? A Biomechanical Breakdown

The modern burpee is a compound, full-body exercise that synergistically combines elements of a squat, plank, push-up, and jump. Its effectiveness lies in its ability to engage multiple muscle groups across various planes of motion, leading to significant cardiovascular and muscular benefits.

Let's break down the biomechanics of a standard burpee:

• The Squat: Initiates the movement, primarily engaging the quadriceps, hamstrings, and glutes. It requires hip and knee flexion.
• The Plank/Push-up: Kicking the feet back into a plank position heavily activates the core musculature (rectus abdominis, obliques, transverse abdominis) for stabilization. If a push-up is performed, the pectorals, deltoids, and triceps are engaged.
• The Jump Forward: Bringing the feet back to the squat position is a dynamic movement that again uses the hip flexors and lower body muscles.
• The Explosive Jump: The final powerful leap off the ground, often with hands overhead, targets the glutes, quadriceps, hamstrings, and calves. It's a plyometric movement that builds explosive power and significantly elevates heart rate, making it a potent cardiovascular challenge.

The seamless transition between these phases makes the burpee a highly efficient exercise for developing strength, endurance, power, and agility.

The Enduring Legacy of the Burpee

Despite its humble beginnings as a simple fitness test, the burpee has cemented its place as one of the most recognized and challenging exercises in the fitness world. Its versatility and effectiveness have led to its widespread adoption in various training methodologies, including:

• High-Intensity Interval Training (HIIT): Its ability to rapidly elevate heart rate makes it perfect for short, intense bursts.
• CrossFit: The burpee is a staple movement in many CrossFit workouts, often performed for high repetitions.
• Bodyweight Training: As it requires no equipment, it's an excellent exercise for at-home workouts or when gym access is limited.
• Athletic Conditioning: Athletes across various sports use burpees to improve power, stamina, and muscular endurance.

While often eliciting groans and grimaces, the burpee's reputation as a formidable full-body conditioner is well-earned. It remains a testament to Royal H. Burpee's initial concept, albeit significantly enhanced by military modifications, for its ability to push physical limits.

Performing a Proper Burpee: Key Considerations

Executing a burpee with proper form is crucial to maximize its benefits and minimize the risk of injury. Focus on controlled movements rather than simply rushing through repetitions.

Here’s a breakdown of the generally accepted technique:

1. Stand Tall: Begin in an upright, standing position with your feet shoulder-width apart.
2. Squat Down: Lower your body into a squat, placing your hands on the floor directly in front of your feet, shoulder-width apart.
3. Kick Back: In one fluid motion, kick your feet back behind you, landing in a high plank position. Ensure your body forms a straight line from head to heels, and your core is engaged.
4. Perform Push-up (Optional): If including the push-up, lower your chest to the floor, then push back up to the plank position.
5. Jump Forward: Jump your feet back towards your hands, landing in a squat position.
6. Explode Up: From the squat, push through your heels and jump explosively upwards, extending your arms overhead.
7. Land Softly: Land gently back on your feet, absorbing the impact by bending your knees, and immediately prepare for the next repetition.

Modifications for Different Fitness Levels:

• Beginner: Step back one foot at a time into the plank, and step forward one foot at a time. Omit the push-up and the final jump.
• Intermediate: Step back into the plank, perform a push-up on your knees, step forward, and perform a small jump.
• Advanced: Perform the full movement with speed and power, potentially adding a tuck jump for increased intensity.

Conclusion: A Name Synonymous with Challenge

The name "Burpee" has evolved from a simple identifier for a diagnostic fitness test to a widely recognized term for a comprehensive, challenging, and highly effective full-body exercise. Dr. Royal H. Burpee's pioneering work laid the foundation, but it was the military's adaptation that truly forged the burpee into the formidable conditioning tool we know today. Whether loved or loathed, the burpee remains a cornerstone of functional fitness, forever linking its creator's name with physical exertion and athletic prowess.