Last week we saw an Open WOD that had a couple big gymnastics movements: the handstand push-up and the push-up. Ironically the standards for these movements in these workouts did not promote the best movement pattern for these movements BUT since standards are needed to measure the completion of these movements in the Open… well that’s what you get.
What do I mean specifically ? Ask any gymnast about their toes being pointed or heels up in the handstand and they will tell you toes pointed.! Also, hand release push-ups don’t allow athletes to use a spring reflex created through proper positioning and torque and it’s all too easy to worm your way up when you are tired or trying to go faster than good movement allows.
Bad push-ups are a huge pet peeve of mine! No way should strong athletes who are able to do so much reasonably well have a basic movement like a push-up that looks like brokeback mountain! Stop it.
Push-ups are moving planks. What is good plank positioning? Hollow bodies!
Please take a minute to review the gymnastic wods push-up progressions here:
Key things to remember:
- Hollow body position in the plank – toes pointed, butt and abs braced
- Spread fingers, index finger straight up
- Hands under shoulders or a little wider
- Lean forward, shoulder over knuckles
- Spread the floor with your hands, create torque to keep elbows in
- Begin the movement not with elbows back but with shoulders going forward. (Much like moving your butt back first in a squat.)
- Chest to the floor (not to be too weird but think of putting your nipples to the floor).
- At the bottom your elbow should be directly over your wrist
- Belly up first and maintain hollow body position
Watch this one too! Here’s more on positioning. Warms my heart to see that he hates bad push-ups too!
