Brooke Martin
Candlestick burpees are a challenging, intermediate-level exercise that combines calisthenics, cardiovascular, martial arts, plyometrics, and total-body movements. This exercise targets multiple muscle groups and helps build strength, mobility, and stability. To perform a candlestick burpee, begin by standing with your feet shoulder-width apart and arms at your sides. Lower your body towards the ground, then roll back, lifting your legs towards the ceiling. Squeeze your legs and buttocks to prevent hip sagging as you return to a standing position. You can also incorporate a jump at the end for an additional challenge. It is recommended to use a Bluetooth heart rate monitor or a smartwatch to track your performance and optimize your training.
| Characteristics | Values |
|---|---|
| Difficulty level | Intermediate |
| Starting position | Stand with feet shoulder-width apart and arms at sides |
| Movement | Bend hips and knees, reach down to put hands on the ground, jump to plank position, return to standing position |
| Targeted muscle groups | Quads, abs, chest, forearms, glutes, hamstrings, hip flexors, lower back, middle back, shoulders, triceps |
| Benefits | Core stability, balance, lower body power and coordination, cardiovascular health |
| Equipment | Bluetooth chest strap heart rate monitor or smartwatch |
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What You'll Learn
Start with feet shoulder-width apart
To begin a candlestick burpee, start by standing with your feet shoulder-width apart and your arms at your sides. This is the most common starting position for a candlestick burpee, although some sources suggest standing with your feet underneath your hips, whichever is most comfortable for you.
From this position, you will begin the exercise by bending at the hips and knees and lowering your body towards the ground. As you do this, you will place your hands on the ground. This is the first stage of the candlestick burpee and is a good opportunity to ensure you have correct form and a stable base for the rest of the movement.
It is important to start with your feet shoulder-width apart, as this provides a stable base for the exercise and ensures you have the correct form and balance for the movement. Having your feet in the correct position will also help to prevent injury and ensure you are engaging the correct muscle groups.
The candlestick burpee is an intermediate-level exercise that combines the momentum of a spinal roll with a squat to stand, building core and lower body strength, mobility, and stability. It is a challenging exercise that targets the quads and, to a lesser degree, the abs, chest, forearms, glutes, hamstrings, hip flexors, and more.
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Squat down and place hands on the ground
To begin a candlestick burpee, start by standing with your feet shoulder-width apart and your arms at your sides. From this standing position, you will then begin to lower yourself down towards the ground.
As you lower yourself, bend at the hips and knees, reaching down to place your hands on the ground. Keep your hands directly in front of your feet as you do this. It is important to bend at the hips and knees to maintain control as you lower yourself down. This movement will also help to prevent any injuries.
The candlestick burpee is an intermediate-level exercise that combines the spinal roll of a candlestick roll with a squat-to-stand movement. It is a challenging exercise that targets the quads and also works the abs, chest, forearms, glutes, hamstrings, hip flexors, lower back, middle back, shoulders, and triceps.
By bending at the hips and knees and placing your hands on the ground, you set yourself up for the next phase of the candlestick burpee, where you will jump your feet back into a plank position.
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Jump feet back into a plank
To jump your feet back into a plank during a candlestick burpee, start by placing your hands directly in front of your feet. Then, jump your feet backwards, landing at the bottom of a squat. From this position, you can then bend your knees and lower your body down so that your chest and thighs are resting on the ground.
Jumping back into a plank requires a certain level of core strength and balance. To perform this move effectively, it is important to maintain control as you lower your body to the ground. This ensures that you are able to smoothly transition into the next phase of the exercise.
As you jump your feet back, focus on keeping your body tight and engaged. Squeeze your legs and glutes to prevent your hips from sagging as you come off the ground. This will help you maintain stability and control throughout the movement.
Additionally, aim for a soft landing as you jump back. Bend your knees slightly as you land to absorb the impact and protect your joints. This will also help you maintain balance and set you up for the next phase of the burpee.
Practising this move will help you develop strength, coordination, and agility. By focusing on proper form and technique, you'll be able to master the candlestick burpee and improve your overall fitness level.
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Jump back up to hands
To perform a candlestick burpee, begin by standing upright with your feet underneath your hips or shoulders, whichever feels most comfortable. Drop down to your butt and roll onto your back, lifting your legs in the air in a reverse crunch. Now, roll back down to the ground and use the momentum to return to your feet, landing in a crouching position. Place your hands directly in front of your feet and hop your feet back into a plank position. From here, you can jump your feet back up to your hands.
To do this, bend your knees and jump forward, aiming for your hands. As you land, bend at the hips and knees to reach down and place your hands on the ground. Squeeze your legs and butt to prevent your hips from sagging as you jump back up to your hands. This completes one rep.
For an extra challenge, try adding a jump at the end of the movement. After jumping your feet back up to your hands, jump forward into the air, reaching your arms overhead. This will increase the intensity of the exercise and help improve your cardiovascular fitness.
Candlestick burpees are an excellent exercise to improve your fitness and can be performed anywhere, making them a convenient addition to your workout routine. Remember to maintain proper form throughout the movement to ensure safety and effectiveness.
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Stand up and repeat
To stand up and repeat the candlestick burpee, you must first return to the starting position.
Start by standing upright with your feet underneath your hips or shoulders, whichever is most comfortable for you. Bend at the hips and knees, lowering your body towards the ground. Place your hands on the ground, directly in front of your feet. From here, you can either jump your feet back into a plank position or hop your feet backwards, landing in a plank. Next, jump your feet forward again, towards your hands, and use your arms to push yourself back up to a standing position.
Squeeze your legs and glutes as you jump up to prevent your hips from sagging. This completes one rep.
Now that you are standing, you can repeat the entire process. Remember to maintain proper form throughout the exercise.
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Frequently asked questions
Stand upright with your feet underneath your hips or shoulders, whatever is most comfortable, and your arms by your sides.
Bend at the hips and knees, lowering your butt towards the ground.
Roll backwards, transferring momentum towards the shoulder blades and lifting your legs up towards the ceiling.
Drive them overhead as you roll back.
Bend your knees and land at the bottom of a squat. Jump forward to the top of a plank, then push off the ground with your arms and jump your body back up to a standing position.
