What muscles does spiderman burpee work?

Spiderman Burpee mainly works your chest. It also works your shoulders, triceps and abs.

What equipment do you need for spiderman burpee?

You do not need any equipment for spiderman burpee. You can do it with just your body.

How do you do spiderman burpee?

Here is how to do spiderman burpee. Stand tall with your feet about hip-width apart and your core braced. Pick a bit of open space so you can drop down and jump up freely. Drop into a squat and plant your hands on the floor shoulder-width apart, just outside your feet. Keep your back flat as you set your hands down. Jump both feet back into a high plank, landing with your body in a straight line from head to heels. Keep your core tight so your hips do not sag. Lower into a push-up by bending your elbows to about 45 degrees from your body, keeping your body rigid. Lower your chest toward the floor under control. As you press back up, or at the top of the push-up, bring your right knee toward your right elbow in the spiderman motion. Keep your hips low and your core braced during the twist. Return your right foot to the plank, then repeat the spiderman movement by bringing your left knee toward your left elbow. Move with control rather than flailing your legs. Once both spiderman reps are done, jump your feet back up toward your hands into a low squat. Keep your chest up as you land your feet. Explode straight up from the squat, jumping with your arms reaching overhead to finish the rep. Land softly on the balls of your feet and bend your knees to absorb. Immediately flow into the next rep by dropping back down to your hands. Aim for 8 to 12 controlled reps, keeping each phase crisp rather than rushing into sloppy form.

What are common mistakes to avoid with spiderman burpee?

When you do spiderman burpee, avoid these common mistakes: letting the hips sag in the plank and push-up; doing a half push-up or skipping it entirely; flaring the elbows straight out on the push-up.

Is spiderman burpee good for beginners?

Spiderman Burpee is an intermediate exercise. It works best once you know the basics.

Spiderman Burpee Exercise - How To Video & Tips

Spiderman Burpee Overview

The spiderman burpee is a full-body move with no gear. It mixes a burpee, a push-up, and a knee-to-elbow twist. It works your chest, the big muscles on the front of your torso. It also works your shoulders, triceps, and abs. Your triceps are on the back of your arms. You bring your knee out to your elbow like a climbing move. You need no equipment at all. This move builds strength and gets your heart pumping. The push-up hits your chest and arms. The knee twist works your core. It suits lifters who want a hard, fast workout. Use it in a circuit or as a finisher. Do steady reps and keep your form clean the whole time.

What Is The Point of the Spiderman Burpee?

The spiderman burpee combines a classic burpee with a dynamic leg movement that fires up your chest, core, and cardio system. Gets your heart pumping while building strength.

How To Do The Spiderman Burpee

Stand tall with your feet about hip-width apart and your core braced. Pick a bit of open space so you can drop down and jump up freely.
Drop into a squat and plant your hands on the floor shoulder-width apart, just outside your feet. Keep your back flat as you set your hands down.
Jump both feet back into a high plank, landing with your body in a straight line from head to heels. Keep your core tight so your hips do not sag.
Lower into a push-up by bending your elbows to about 45 degrees from your body, keeping your body rigid. Lower your chest toward the floor under control.
As you press back up, or at the top of the push-up, bring your right knee toward your right elbow in the spiderman motion. Keep your hips low and your core braced during the twist.
Return your right foot to the plank, then repeat the spiderman movement by bringing your left knee toward your left elbow. Move with control rather than flailing your legs.
Once both spiderman reps are done, jump your feet back up toward your hands into a low squat. Keep your chest up as you land your feet.
Explode straight up from the squat, jumping with your arms reaching overhead to finish the rep. Land softly on the balls of your feet and bend your knees to absorb.
Immediately flow into the next rep by dropping back down to your hands. Aim for 8 to 12 controlled reps, keeping each phase crisp rather than rushing into sloppy form.

Spiderman Burpee Form Tips

Keep your body straight in the plank and push-up.
Keep your core tight the whole time.
Lower your chest fully in the push-up.
Bring your knee out wide toward your elbow.
Land soft on your feet each jump.
Move at a steady pace you can hold.
Breathe out on the hard parts. Keep breathing.
Keep your hips level, not sagging or high.
Keep your hands under your shoulders in the plank.

Common Mistakes to Avoid for the Spiderman Burpee

Letting the hips sag in the plank and push-up. When your hips drop, your lower back takes the load and your core checks out. Brace your abs and squeeze your glutes so your body stays in one straight line through the plank and push-up.
Doing a half push-up or skipping it entirely. Cutting the push-up short shorts your chest and triceps, which are the main targets here. Lower your chest toward the floor and press all the way back up on every rep.
Flaring the elbows straight out on the push-up. A 90-degree elbow flare stresses the shoulders and weakens the press. Keep your elbows tucked to about 45 degrees so the load stays on your chest and triceps.
Landing stiff after the jump. Coming down on locked legs jars your joints. Land soft on the balls of your feet and bend your knees and hips to absorb the impact.
Rushing through the phases and losing form. Blasting through a burpee to hit reps fast turns every position sloppy and raises your injury risk. Move with control and keep each phase clean, even when you are tired.
Bringing the knee toward the wrong spot in the spiderman. Sloppily kicking your knee out to the side misses the oblique and hip work. Drive your knee toward the same-side elbow with your hips low and core tight.
Losing core brace when jumping the feet back and in. A soft trunk during the foot jumps lets your back round or sag. Keep your abs braced so your spine stays supported through every transition.
Placing the hands too narrow or too wide. Hands jammed in tight or splayed way out put your shoulders in a weak position. Set them about shoulder-width apart just outside your feet.
Holding your breath through the whole rep. A burpee is demanding, and holding your breath leaves you gassed and dizzy fast. Breathe in a steady rhythm through each phase of the movement.
Chasing max reps once your form has broken. Grinding out sloppy burpees when you are exhausted just drills bad patterns. Slow down or stop the set when you can no longer keep the positions clean.
Craning the neck up during the plank and push-up. Lifting your head strains your neck and breaks your straight line. Keep a neutral neck with your gaze just ahead of your hands.

Spiderman Burpee Workout Tips

Keep your body in one straight line during the plank and push-up. A rigid, braced body is what makes the burpee a real chest and core exercise instead of a back strain.
Do a full push-up on every rep. Lowering your chest and pressing all the way up is what hits the chest and triceps, so never skip or shorten it.
Keep your elbows tucked around 45 degrees. That angle protects your shoulders and keeps the press strong through the chest and triceps.
Drive your knee to the same-side elbow with your hips low. A crisp spiderman with a low hip position fires your obliques and hip flexors along with the chest.
Land soft after the finishing jump. Touching down on the balls of your feet and bending your knees protects your joints from the repeated impact.
Use spiderman burpees as conditioning and full-body work. They blend a push-up, a core twist, and a jump into one demanding, heart-pumping movement.
Move with control even when you are gassed. Keeping each phase clean under fatigue is what makes the exercise effective and safe.
Breathe in a steady rhythm through the phases. Managing your breathing keeps you from gassing out and lets you hold form deeper into the set.
Aim for sets of 8 to 12 quality reps or timed intervals. Because burpees are so taxing, crisp reps beat a long, sloppy grind every time.
Progress by adding reps or shortening your rest. As your conditioning improves, more reps or tighter rest is how you make them harder.
Brace your core through every transition. A tight trunk protects your lower back when you jump your feet back and in and during the jump.
Scale the jump or push-up if you need to. Dropping the jump or doing the push-up from your knees keeps the movement doable while you build capacity.
Keep your hands about shoulder-width apart. Good hand placement puts your shoulders in a strong position for the push-ups.
Pair burpees with strength work rather than replacing it. They build conditioning and endurance, but heavy pressing and squatting build your raw strength.
Use a friendly surface. A rubber floor or mat cushions your hands and your landings across many reps.
Stay patient and consistent. Burpees are humbling, so build your reps gradually and your conditioning and full-body strength will climb steadily.