Push-up Plank with Hip Flexion
Push-up Plank Hip Flexion
Deadbugs are a basic drill where the floor provides feedback for how neutral you keep your spine. Deadbugs are a movement where you go through contralateral hip extension and shoulder flexion. It gets a lot of credit as an “ab exercise”, but it is more about operating your limbs with a neutral spinal posture. You are essentially learning how to walk/run laying on your back. Push-up Plank Hip Flexion is a much more challenging drill that can be thought of as a progression of what is happening in Deadbugs. This drill is often referred to as “Mountclimbers”. It is usually done fast and sloppy and the lifter misses out on most of the benefits. Is this an “ab exercise”? Sure, but there is a whole lot more to gain.
Push-up Plank Hip Flexion
Deadbugs are a basic drill where the floor provides feedback for how neutral you keep your spine. Deadbugs are a movement where you go through contralateral hip extension and shoulder flexion. It gets a lot of credit as an “ab exercise”, but it is more about operating your limbs with a neutral spinal posture. You are essentially learning how to walk/run laying on your back. Push-up Plank Hip Flexion is a much more challenging drill that can be thought of as a progression of what is happening in Deadbugs. This drill is often referred to as “Mountclimbers”. It is usually done fast and sloppy and the lifter misses out on most of the benefits. Is this an “ab exercise”? Sure, but there is a whole lot more to gain.
This movement introduces you to supporting your bodyweight through your hands and shoulders. If you are working on getting your first Push-up, spending time in the top position of a Push-up will help you build stability and body awareness of a solid starting position. Learning how to support your body weight through your hands and bearing your weight through the heels of your hands will help you learn to stack your weight through your skeletal structure. Position your shoulders over your hands with your hands approximately shoulder width, to stack your joint efficiently.
In Deadbugs you have the floor to provide feedback for where your pelvis is positioned. That feedback loop doesn’t exist here and you have to have the body awareness to position your pelvis level/neutral. Make a video of each set to see what you are actually doing with your body. The goal is to keep your lower back and the rest of your body completely stable. The only thing that should be moving is the flexing leg. Imagine balancing a glass of wine on your lower back. This is a trunk stabilization exercise, but taking away a leg during the reach adds a rotational influence. Your goal is to resist that rotation and stay square facing the ground. This should feel like a total body tension exercise, and it is. This tension you are learning to create is important for big compound lifts (Squats, Military Press, Push-ups, Pull-ups, Deadlifts, etc). A strong stable trunk will help you send more force through it during lifting and sports.
Keep the straight leg as straight as possible. Brace your quad; squeeze your glute, and engage your abs. Smooth controlled reps are important here. Do fewer but more meaningful reps instead of going fast to get a “workout”. Think about what this drill resembles. It resembles sprinting. Not only are you working on trunk, rotational, and shoulder stability; but hip flexion and extension. There is no need for a knee touch to the elbow. Your limb length may not allow it without rounding your lower back to get there. Focus on a locked-out straight leg and bending the reaching leg as much as possible. You are essentially running in place in a plank position but very slow and controlled. This drill will improve your stepping pattern. If you think of this from the lens of an FMS Screen, it is easy to see how this relates to the “Hurdle Step” (HS) and overall stepping/gait pattern.
Hand position. Hands under the shoulders approximately shoulder width is a good guideline, but adjust as needed.
If your middle fingers are pointing straight ahead to 12 o’clock and that is uncomfortable; turn your middle fingers out. Point your right middle finger somewhere between 12 o’clock to 2 o’clock; and your left middle finger out between 12 o’clock and 10 o’clock. This will open space in the wrist. Spread your fingers wide and bare your weight through the heels of your hands. For more rotator cuff activation, grip the ground as if you were trying to “palm” a basketball. Feel like you are pushing yourself away from the ground. Rotate your elbowpits forward to externally rotate your shoulders into an even more connected position. All of these checkpoints are important for all Push-up variations, even 1-Arm Push-ups. Focus on these cues to help get your first Push-up or become more aware of your posture and positioning to make your Push-up variations better. The basics never go bad and working on posture and setup are important for even the most advanced lifter. Improving your setup or posture can be all it takes to add a little more weight or a couple more reps.
Push-up Plank Hip Flexion x10-20 total reps alternating right and left.
Set up in Push-up posture. Hands under your shoulders with fingertips slightly turned out, and weight in the heels of your hands. Grip the ground, rotate your elbowpits forward, and maintain a static press away from the ground.
Place your legs together with your quads, abs, and glutes braced.
Bring your right knee forward toward your right elbow. It is ok if your knee reaches slightly outside of your right elbow. There is no need for a touch. Reach as far as you can while keeping the straight leg locked out. Brace your abs as you reach to prevent movement in your trunk.
Replace your right foot and perform a rep on the left. Alternate for the prescribed reps.
Make smooth controlled reps. Imagine balancing a glass of red wine on your back. Be stable. Stay “square” to the ground with your shoulders and hips.
This movement introduces you to supporting your bodyweight through your hands and shoulders. If you are working on getting your first Push-up, spending time in the top position of a Push-up will help you build stability and body awareness of a solid starting position. Learning how to support your body weight through your hands and bearing your weight through the heels of your hands will help you learn to stack your weight through your skeletal structure. Position your shoulders over your hands with your hands approximately shoulder width, to stack your joint efficiently.
In Deadbugs you have the floor to provide feedback for where your pelvis is positioned. That feedback loop doesn’t exist here and you have to have the body awareness to position your pelvis level/neutral. Make a video of each set to see what you are actually doing with your body. The goal is to keep your lower back and the rest of your body completely stable. The only thing that should be moving is the flexing leg. Imagine balancing a glass of wine on your lower back. This is a trunk stabilization exercise, but taking away a leg during the reach adds a rotational influence. Your goal is to resist that rotation and stay square facing the ground. This should feel like a total body tension exercise, and it is. This tension you are learning to create is important for big compound lifts (Squats, Military Press, Push-ups, Pull-ups, Deadlifts, etc). A strong stable trunk will help you send more force through it during lifting and sports.
Keep the straight leg as straight as possible. Brace your quad; squeeze your glute, and engage your abs. Smooth controlled reps are important here. Do fewer but more meaningful reps instead of going fast to get a “workout”. Think about what this drill resembles. It resembles sprinting. Not only are you working on trunk, rotational, and shoulder stability; but hip flexion and extension. There is no need for a knee touch to the elbow. Your limb length may not allow it without rounding your lower back to get there. Focus on a locked-out straight leg and bending the reaching leg as much as possible. You are essentially running in place in a plank position but very slow and controlled. This drill will improve your stepping pattern. If you think of this from the lens of an FMS Screen, it is easy to see how this relates to the “Hurdle Step” (HS) and overall stepping/gait pattern.
Hand position. Hands under the shoulders approximately shoulder width is a good guideline, but adjust as needed. If your middle fingers are pointing straight ahead to 12 o’clock and that is uncomfortable; turn your middle fingers out. Point your right middle finger somewhere between 12 o’clock to 2 o’clock; and your left middle finger out between 12 o’clock and 10 o’clock. This will open space in the wrist. Spread your fingers wide and bare your weight through the heels of your hands. For more rotator cuff activation, grip the ground as if you were trying to “palm” a basketball. Feel like you are pushing yourself away from the ground. Rotate your elbowpits forward to externally rotate your shoulders into an even more connected position. All of these checkpoints are important for all Push-up variations, even 1-Arm Push-ups. Focus on these cues to help get your first Push-up or become more aware of your posture and positioning to make your Push-up variations better. The basics never go bad and working on posture and setup are important for even the most advanced lifter. Improving your setup or posture can be all it takes to add a little more weight or a couple more reps.
