The Inverted Burpee: A Dynamic Movement for Strength, Stability, and Balance
This week, I am thrilled to share one of my favorite movements!
The Inverted Burpee!
This bodyweight movement is a fun + challenging combination of the candlestick and donkey kick (or kick to handstand)!
The Inverted Burpee is also so much more than just a cool party trick.
It’s a powerhouse movement for building strength + stability + balance + coordination + mobility (and so much more)—not only for handstands, but also for overall fitness!
From strengthening your wrists and shoulders to engaging your core and posterior chain, the Inverted Burpee works your entire body in ways that few movements can match.
How the Inverted Burpee Can Help You Achieve Your Fitness Goals
The Inverted Burpee is more than a flashy skill; it’s a tool for holistic fitness.
Whether your goal is to build strength, improve flexibility, or develop better coordination, this movement delivers.
Here’s how:
- Strength Building: Pushing into a handstand activates your shoulders, arms, and wrists while engaging your core and posterior chain. This translates into increased overall body awareness and upper-body + core strength, which are essential for almost any fitness goal.
- Improved Mobility: Rolling back into the candlestick and transitioning into the donkey kick stretches and mobilizes your shoulders, hips, back, glutes, hamstrings, ankles, and wrists. Better mobility means improved performance in daily activities and other workouts.
- Balance and Stability: Practicing this movement helps refine your balance and stability—key components of a well-rounded fitness routine. Plus, these skills directly improve athletic performance and injury prevention.
If you’re not sure how to get started or need guidance mastering the movement, my remote coaching program is here to help.
With individualized programming, movement demos, and step-by-step coaching cues, you’ll learn how to perform the inverted burpee safely and effectively while building confidence in your skillsI
Coaching tips:
- Begin with your feet together in a standing position
- Hold your arms straight up and hug your ears with your arms
- Keep your feet flat to the floor
- Squat your hips toward your heels
- Keep your knees together
- In the bottom of your squat bring your hips to the floor
- Tuck your chin in toward your chest
- Keep your body in a tight tuck as you roll to your upper back
- Extend your legs straight up
- Open your hips
- Point your toes
- Tuck your knees back into your chest
- Roll back into the bottom of your knee together squat
- Set your hands a few inches in front of your feet
- Palms flat to the floor
- Fingers spread wide
- Arms straight
- Shoulders actively blocking away from the floor as you shift your weight from your feet to your hands
- Jump both feet off the floor as high as you feel comfortable eventually aiming to reach a tuck handstand with your hips stacked directly over your shoulders, elbows, and wrists
Who Can Benefit from the Inverted Burpee?
The Inverted Burpee isn’t exclusive for gymnasts or advanced athletes; it’s for anyone looking to challenge themselves and elevate their fitness game.
- Beginner to Intermediate Fitness Enthusiasts: Even if you’re new to this movement, you can benefit by learning the basic components—like the candlestick or donkey kick—and progressing from there. In my movement demo video above I show the sequence of progression variations to train this movement no matter what level you are starting at.
- Advanced Athletes: If you’ve already mastered the basics, the Inverted Burpee is a fantastic way to take your strength, balance, and mobility to the next level.
- Yogis and Handstand Enthusiasts: This movement complements practices like yoga or hand balancing skill variations, offering a fun way to strengthen your handstand and develop better control.
- Those Focused on Functional Fitness: Because it engages multiple muscle groups and improves dynamic stability, the inverted burpee is ideal for anyone pursuing functional fitness goals.
No matter where you are in your fitness journey, my remote coaching program is designed to meet you at your level.
From individualized regressions and progressions to personalized feedback on form, I’ll ensure you’re getting the most out of this movement while staying safe and motivated
Why You Should Add the Inverted Burpee to Your Routine
Still wondering why the Inverted Burpee deserves a spot in your fitness routine? Here are some benefits to consider:
- Full-Body Engagement: The inverted burpee engages every major muscle group while training dynamic strength and stability.
- Fun Factor: Let’s face it—this movement is just plain fun! It keeps your workouts exciting and helps you stay consistent.
- Boosts Confidence: Mastering a complex movement like this can boost your self-confidence and motivate you to take on new challenges.
- Scalable for All Levels: Whether you’re a beginner or advanced, you can adjust the difficulty to suit your abilities.
Ready to Get Started?
Whether you’re excited to try the Inverted Burpee for the first time or looking to perfect your form, my remote coaching program is here to guide you every step of the way.
With personalized programming, movement demos, and hands-on support, you’ll build the strength, stability, and confidence to crush your fitness goals—handstands and beyond.
