E 46 | Burpees: The Exercise Even Its Creator Says You Shouldn't Do

Episode SummaryWhat 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 TakeawaysDr. Royal Burpee originally designed his exercise as a 4-rep fitness test, not a high-volume workoutMayo Clinic research identifies burpees as one of the most injury-causing exercises in HIIT trainingBiomechanical analysis reveals knee forces up to 3.5x body weight during burpee executionMovement quality inevitably deteriorates under fatigue, increasing injury riskMultiple expert sources call burpees "inherently bad exercises" due to poor risk-benefit ratioSafer alternatives provide identical benefits without the documented injury risksResearch & Science MentionedMayo 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 fitness3D Biomechanical Study - Force analysis showing 3.5x body weight on kneesMovement Quality Research - Functional movement deterioration under fatigueAction StepsAssess your current burpee form - Do you feel it more in joints or muscles?Try the safer alternatives mentioned in the episodeIf you're a trainer, reconsider programming burpees for clientsShare this episode with others who might benefit from this informationSubscribe & Review:If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts who can benefit from evidence-based training information.About Brandon SmitleyInstagram: @bsmitley @team.thirstSubscribe On YouTube!Website: THIRSTgym.comBrandon 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.