This video series provides a fresh look at skill-transfer exercises and midline stability, combining the powers of Kelly Starrett and gymnast Carl Paoli. Both San Francisco CrossFit coaches add their expertise to refine basic CrossFit movements with the aim of improving power output.
In Part 2, the burpee is refined as a skill-transfer exercise.
“Here is another classic CrossFit exercise that ends up being a fantastic conditioning tool,” Starrett says.
The straight jump of the burpee demonstrates “The Position,” also called “neutral” or the “hollow-body position.” As a precursor to developing a correct burpee, Paoli has his athletes perform a push-up to a straight jump to avoid the body flop and the broken, over-extended jumping position most commonly associated with the burpee. The straight jump translates into a well-integrated box jump.
“We’re really interested in how to reinforce an open hip and neutral-spine combo, and so all of these kind of throw-away, traditionally-thought-of-as-conditioning exercises become very important potentiators of neutral spine, powerful spine,” Starrett says.
Additional reading: Kelly’s Coffin by Larry Gallagher, published May 25, 2009.