Gorilla Burpee 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Compound
Force Type
Jump
Required Equipment
Body Weight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Gorilla Burpee is a dynamic bodyweight exercise that primarily targets the abs while also engaging the glutes as secondary muscle groups. This full-body movement combines elements of a traditional burpee with a powerful jump, making it an effective workout for building core strength and improving cardiovascular endurance. By incorporating a squat, push-up, and explosive jump, the Gorilla Burpee challenges multiple muscle groups simultaneously, enhancing overall fitness and functional strength without the need for any equipment.
How to Perform
Start Position: Stand with your feet positioned wider than shoulder-width apart, allowing your hips to drop lower.
Hand Placement: Bend at the knees and hips, placing your hands on the floor between your legs.
Jump Back: Jump your feet back so they land outside of your hands, keeping your hips low throughout the movement.
Body Alignment: Ensure your core remains engaged and your back stays straight during the transition.
Tips
Stand with Feet Wide: Position your feet wider than shoulder-width apart for better stability.
Drop Hips Low: Bend your knees and lower your hips towards the ground.
Place Hands on Floor: Position your hands on the floor between your legs.
Jump Feet Back: Leap your feet backward so they land outside of your hands.
Maintain Low Hips: Keep your hips low and core engaged throughout the movement.
Perform a Push-Up: Lower your chest to the ground and push back up if included in the variation.
Explosive Jump: Jump upward with force after returning to the starting position.
Land Softly: Absorb the impact with bent knees and a controlled landing.
Engage Core and Glutes: Focus on contracting your abs and glutes to stabilize your body.
Breathe Steadily: Exhale during the jump and inhale while resetting to the starting position.
How Not to Perform
Avoid Narrow Stance: Don’t keep your feet too close together; it reduces stability and makes it harder to drop your hips low.
Don't Overextend Hips: Avoid letting your hips rise too high when jumping back; this shifts focus away from the abs and glutes.
Don’t Neglect Hand Placement: Ensure your hands are correctly positioned between your legs; incorrect placement can strain your shoulders and disrupt balance.
Avoid Inadequate Core Engagement: Don’t let your core go slack; this can lead to lower back strain and reduce the effectiveness of the exercise on the abs.
Don’t Skip the Push-Up: If your variation includes a push-up, don’t skip it or perform it with improper form; this can lead to shoulder injuries and reduce overall effectiveness.
Avoid High Jumps: Don’t perform overly high jumps; they can cause unnecessary impact and strain on your knees and ankles.
Don’t Land Roughly: Avoid landing heavily or with straight legs; this increases the risk of injury and reduces the focus on your target muscles.
Avoid Rushing: Don’t rush through the exercise; maintain a controlled pace to ensure proper form and prevent wasting energy.
Don’t Arch Your Back: Avoid arching your back during the push-up or plank phase; keep it straight to prevent lower back strain.
Don’t Forget Breathing: Avoid holding your breath; maintain steady breathing to ensure proper oxygen flow and energy management.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
