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E 46 | Burpees: The Exercise Even Its Creator Says You Shouldn't Do
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Episode Summary
What if the most popular exercise in fitness is actually one of the most dangerous? In this deep-dive episode, we examine the shocking scientific evidence about burpees - including warnings from the exercise's own creator that contradict how it's used today. Through injury surveillance data, biomechanical analysis, and expert opinions, we uncover why this "ultimate" exercise may be doing more harm than good.
Key Takeaways
Dr. Royal Burpee originally designed his exercise as a 4-rep fitness test, not a high-volume workout
Mayo Clinic research identifies burpees as one of the most injury-causing exercises in HIIT training
Biomechanical analysis reveals knee forces up to 3.5x body weight during burpee execution
Movement quality inevitably deteriorates under fatigue, increasing injury risk
Multiple expert sources call burpees "inherently bad exercises" due to poor risk-benefit ratio
Safer alternatives provide identical benefits without the documented injury risks
Research & Science Mentioned
Mayo Clinic 2019 Study - HIIT injury surveillance (18% injury rate, burpees as primary cause)
National Electronic Injury Surveillance System - 4 million estimated HIIT injuries (2007-2016)
CrossFit Meta-Analysis - 30.3% injury prevalence in functional fitness
3D Biomechanical Study - Force analysis showing 3.5x body weight on knees
Movement Quality Research - Functional movement deterioration under fatigue
Action Steps
Assess your current burpee form - Do you feel it more in joints or muscles?
Try the safer alternatives mentioned in the episode
If you're a trainer, reconsider programming burpees for clients
Share this episode with others who might benefit from this information
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About Brandon Smitley
Instagram: @bsmitley @team.thirst
Website: THIRSTgym.com
Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.
Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.
He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.
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