Description
Horizontal push on the ground with reduced range of motion to limit low stretching.
01 · Setup
Set up the movement
- Stable back and core, tight shoulder blades and low shoulders.
- Forearms vertical, wrists neutral.
- Elbows at a controlled angle, neither stuck nor open 90 degrees.
02 · Execution
Perform the rep
- Go down until your arms make controlled contact with the ground.
- Makes a short stop without rebound.
- Push upwards while keeping the trajectory stable.
Technique cue
Contact ground control then clean push without rebound.
Common mistakes- impact of arms on the ground
- misaligned wrists
- elbows too open
- loss of core engagement
Safety notes
Risks of poor execution
- Violent contact with the ground can overload elbows and shoulders.
- An unstable trajectory increases joint stress.