Burpee Box Jump Over Tutorial
Starting Posture
Stand with feet shoulder-width apart in front of a box or platform that is sturdy enough to jump on.
How to Exercise
Start by doing a burpee, which involves squatting down, kicking feet back into plank position, performing a push-up (optional), and then jumping feet back to the squat position. From the squat position, explode up and jump onto the box, fully extending the hips at the top of the jump. Step or jump down from the box and repeat the burpee.
Breath Control
Inhale as you squat down, exhale as you kick legs back and push-up (if included), and inhale as you jump onto the box.
Common errors
Not fully extending the hips at the top of the box jump, landing with the knees caving in, using momentum to swing legs up onto the box instead of explosive power from the legs.
Weights
Grips
Variations
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Make sure to fully extend the hips at the top of the box jump. Land softly to absorb the impact and protect the joints. Engage the core throughout the exercise for stability. Start with a lower box height and gradually increase as you build strength and confidence.
Cautions
Watch for fatigue and maintain proper form to prevent injury. Avoid locking out the knees at the top of the jump as this can strain the joints. If any pain or discomfort is felt, stop the exercise immediately.