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Even if you’ve never seen breakdancing in person, you may be familiar with its signature moves. Dancers can flip their feet in the air, spin on their heads, or freeze in a handstand. A blend of dance, acrobatics, and athleticism, these exciting routines have had a major impact on music, movies, and sports. And their popularity only continues to rise.
Seeing the dance style grow on the world stage may inspire you to try it out for yourself — for fun, fitness, or both. If you want to explore something new, here’s an overview of all things breakdancing, including some history, basic moves, and health benefits.
Where does breakdancing come from?
Modern breakdancing, or breaking, started in the Bronx in New York City in 1973. That’s when a DJ named Kool Herc noticed that people danced more during instrumental breaks in songs. So he started remixing music at parties to make those breaks longer. The extra dancing evolved into dance-offs, including many of the moves you see today.*
In the ’80s, breakdancing gained more attention in music and movies. In the ’90s, people started competing in breaking competitions around the world. And now, breaking is an official international sport performed in dozens of countries around the world.
What are the main breakdancing moves?
Breakdancing can be broken down into 4 basic types of moves:
- Top rock — Various footwork combinations that dancers, also called b-boys or b-girls, use to start their routine. It’s done upright and should show style and rhythm.
- Down rock — Dancing on the floor using both your hands and feet, also known as footwork or floorwork. It’s meant to show agility and control.
- Power moves — Big moves like windmills, flares, and head spins. These take the most strength and coordination and usually are what people think of when they hear “breakdancing.”
- Freezes — Positions that are held in place while the dancer balances on their hands or head. These highlight their strength and precision.
Can anyone breakdance? How do you start?
Breakdancing is artistic, but it’s also great exercise. And it’s more accessible than you might think. Some competitive breakdancers are in their 40s and 50s. But you don’t need to reach competitive levels to break. And even basic moves can help you with:
- Flexibility and coordination
- Full-body strength training
- Cardiovascular fitness
Breakdancing requires balance, strength, and flexibility. So before jumping in, make it a habit to stretch often and do regular strength training exercises using only your body weight. To build stamina, start with top rock basics like the shuffle and 3 step. Down rock, power moves, and freezes require more core strength. Start doing planks and other abdominal exercises to prepare for the more complicated moves.
How can you avoid breakdancing injuries?
Like any sport, breaking has its risks. “The most common injuries seen in breakdancers involve the knee and the wrists, but ankle sprains, back strains, and shoulder injuries are not uncommon,” says Dennis Khalili-Borna, MD, FACSM, regional physician lead of sports medicine and associate program director of the sports medicine fellowship program at Kaiser Permanente in San Bernardino County.
With the right care and training, you can reduce your chance of injury. Dr. Khalili-Borna recommends plenty of cross-training. Start with some strength training, and add in mobility exercises, cardio, and plyometrics (short, intense bursts of activity to build strength, power, balance, and agility), he says. Here are some routines to help you get started:
- Simple ways to get started with strength training
- 5 mobility exercises to keep your muscles moving
- 10-minute HIIT workouts for busy days
If you get a sprain, Dr. Khalili-Borna recommends the RICE treatment method to start: rest, ice, compression, and elevation. Over-the-counter medications like ibuprofen can also be helpful, he says. For more serious injuries, check with a doctor.
How much rest do you need between workouts?
Make sure you’re giving yourself time to rest — especially if you’re new to the sport. “Overtraining can increase the risk of certain injuries including stress fractures, muscle or tendon strains, and joint inflammation,” says Dr. Khalili-Borna.
He recommends taking at least 1 to 2 days off each week, but to keep moving. Walking or stretching are good low-impact workouts for your rest days. And as always, aim for 8 hours of sleep per night.
With its wide range of movements, breakdancing offers plenty of health benefits. And while breaking can be hard, it’s never too late to learn something new. For more fitness and exercise tips, visit our healthy living resource center.