♪ Bob and Brad, the two most famous physical therapists ♪
♪ On the internet. ♪
- Hi folks, I'm Bob Schrupp, physical therapist
- Brad Heineck, physical therapist
- And we're the most famous
physical therapists on the internet.
- In all kidding of course, Bob.
- Today we're going to talk about how to do burpees
without back injury risk.
Plus, maximal fitness in one minute.
- There you go Bob.
- Believe me I'm happy that I'm not doing this today
because this is going to be a workout.
- Yeah this is, this is more for the athletic person.
- We gotta bring a young gun in for this one.
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- That would be tough with Bob.
- Yeah
- So carry on Bob, oh is it my turn?
- It's your turn.
- Oh okay. Burpees, burpees Bob you know if you've
been in fitness, you've probably done burpees.
And then we come out with a video and say,
- "We don't like burpees."
Although I gotta admit, I like them because they
are a good body...
- They are a good body workout.
- Aggressive, good body workout.
It's gonna get you tired.
It's gonna get your heart rate up.
But
- But
- We're therapists, we work with a lot of low back pain
It's prevalent, you know in society and burpees
are not nice to your low back.
- Yeah, you're getting a real flexion moment on your back.
- Right, so we could just go ahead and show you the
burpee, but we wanted to do a little education
and say why we're going to change and modify it.
So it really reduces the stress on your low back.
And we do have a guest here today that's going to
help us out.
And we've got Sam.
- Sam's a physical therapist assistant student.
- Yep
- So he's in the beginning part of his journey
to becoming a physical therapist assistant.
- Right and you're from the Chicago area?
- That's right.
I've been doing wrestling and grappling sports
for about 10 years plus now.
- Right
- You'll see this when he does his burpee,
that he is an athlete.
- Right yeah he's in that level where...
- Don't talk me up too much.
- This is gonna be again, this is not going to be
for the average person.
We're lookin at, I think as Sam had mentioned, maybe,
well maybe even like 15 year olds up to maybe 40.
- Right.
- I would say that genre.
This is not for me.
This is not for you.
- Exactly
So what's your last name Sam for everyone?
- Ergmen
There we go.
- So, good, all right.
So, lets talk about why we don't like it.
Sam can you go down in the position we call burpee?
Yeah just stop when you get down.
Now right here, if we look at the low back it's flexed.
The hips are at maximum flexion and we know from studies,
the Malcomson studies, ah you've talked about McKenzie
who's you know the expert in back pain,
this is really stressing the low back.
Particularly those disks.
Okay, so this is the first reason we don't like it.
Now go to the next phase of the plank.
And this is fine as long as this is all good.
This core you maintain.
Where is a booyah stick?
- [Bob] Oh the're over there.
- There we go.
Um, and that's good but then go back into the next position.
Here again, and again I want to show you this.
Now if you do this with a straight back.
Sam can you get into good posture?
There, that's much better.
But when you're fatigued doing burpees,
chances of you maintaining that kind of back posture
in this position is almost nil.
I would say.
- Plus very active going from plank to this.
That's a real strong flexion force on the low back.
Right there, yeah.
- Now we're talking some biomechanics and whatnot.
- [Bob] Yep biomechanics and physics.
- And then stand up again.
Um so Sam..
- Two hurt points basically, pain points on that.
- Right, and their repeated over and over again.
So we, a I was talking to Sam yesterday and I uh
in karate, I had been for years.
I'm a retired now.
But, soo we were talking about
grappling and jiu-jitsu and aikido.
And we're talking about fitness
and what do you do for fitness.
And he says he does burpees.
And we said oh we don't really like burpees.
But he showed us how he does 'em.
And it's like that takes out a lot of this lumbar flexion.
Minimizing risk for low back pain.
But it gets a little bit harder.
But when you're doing burpees, you want that challenge.
- Exactly, right.
- So you do these for part of your training, correct?
- Yes, I do these as a part of my training.
It ah protects you from getting taken down
as people are going after your legs.
It's also going to protect your spine as well.
- Right so I like the way he, he naturally,
you can tell he's an athlete, he's a therapist.
He, he maintains a neutral spine, while he does these.
So, let's break it out to the first one.
Instead of doing this, you do the, what do you call it,
the kick out?
- Yeah a kick out, or a sprawl.
So, we start like that.
You through your heals basically up behind you
towards the ceiling, and then catch yourself in a plank.
And that's going to eliminate that flexion
that we were talking about.
- Right, exactly.
Now the second flexion moment when you bring both knees up
on a regular burpee is eliminated because Sam only
brings up one knee at a time.
- Yeah I like bringing up my ah, my left leg,
and then turning my hips out, and then coming up.
And when I stand up, that's where I bring them square
to neutral.
- Still a little bit of flexion moment but not
nearly as much.
- Right
- And also it's more like a lunge
that you were talking about.
- Right
- Bringing an object up where you can keep your
back straight versus going like this,
which is a little more harder.
- The biomechanics just promote better posture
and better mechanics on the low back.
- Yeah not only is it eliminating that flexion
but when you catch yourself in that plank
its going to promote core stabilizers
which is going to help keep your spine neutral
rather than flex.
- Sure
- Excellent
He's got an excellent understanding.
- He does.
- Now this is my favorite part.
He gets to work out.
We get to watch.
Going to do it for 30 seconds.
Anyway so you can make him, we're going to make him sweat.
- All right now before we do that, you actually
do these for up to two minutes, without stopping?
- If I'm feeling lazy that day and I gotta do
something and get my butt up off the couch,
I'm like all right let's do two minutes of these and then
I can be done.
- And that's a lot.
- Yeah it is. It's a lot.
- I've thought about having him go for a minute,
but Bob says we gotta get on with the video.
Okay, you ready?
- Yeah, I'm ready.
- Okay go ahead.
I got 30, timers going.
There you go.
Good.
- There's two.
- Yeah this is a lot more fun.
Are you counting?
- Four, yeah.
- Five, good.
It's a bit of a challenge to pull one leg up at a time.
- How much time is left?
- Well we got 10 seconds.
There you go.
I like that kick out.
- 10, 10 seconds left?
- No, well now we're down to three.
How you doin, Sam?
- Pretty good.
- And one more, good.
That's good.
- There you go.
- He got a lot done in that time.
- How you feel?
I'd like to check your heart rate before and now.-
- That's what I'd say.
That's a workout.
- It was challenging, even just that 30 seconds.
- Right.
- Yeah.
- So you do that for two minutes.
- Wow, that's a workout.
- Yeah, that's all I'm gonna do that day.
So I can feel good about myself.
- Then you gotta shower.
- Yeah, that's right, that's right.
- So again and obviously this is not someone for,
who was not the athlete.
We don't want someone going around breaking their wrist.
You know, I mean you gotta really be athletic to do
this and younger, so.
- It helps to have a mat, or do it outside on the grass.
- Sure, very good point, so.
- So great, thank you Sam.
Appreciate it all your effort.
- Thanks Sam.
- Thanks Bob.
- All right, thanks for watching folks.