READ VIDEO TEXT BELOW:
Hello, David Weck right here. Immediately, I’ll train you a variation of the push up that integrates exceptionally nicely with our WeckMethod 45 Squat that will help you run, bounce, and be extra agile on the bottom. So, that is an higher physique train that integrates with the entire physique to make you higher at floor based mostly motion.
Earlier than we get to this variation of the push up [Functional Strength Training], I wish to rapidly assessment the WeckMethod 45 Squat. I flip my ft out 45 (which means out to what’s most balanced and comfy for me). I’ll steadiness on the inexperienced circles on the diagram on the display screen. I’ll match the backbone angles with the shin angles, and I am actually squeezing and launching from the ‘haunch.’ I pull myself down with hip flexors, and I take advantage of the “glutes” and higher hamstrings to energy that motion with tensional steadiness.
Now, for the push up, we will be on the within balls of the ft. That is the massive toe, second toe and third toe. That is the place we will be loading. We’ll actually be extending these toes, and we will be squeezing the “glutes” as onerous as we presumably can all through the motion. We will do these push ups very slowly, and you may really feel how sturdy and built-in it feels, after which after we come up off the push up, now we wish to really feel that haunch and the power to essentially join via it and transfer with the ability of the posterior.
So, this is what the push up seems like: I’ll put my ft at a snug distance, and I actually wish to be loading via the massive toe, second toe, and third toe. So, I actually interact that medial arch, and I am squeezing the “glutes” now as onerous as I presumably can. You do them very slowly, and you’re feeling that connection via the “glutes,” and the way it may make your push ups really feel very very sturdy and built-in via your complete physique. As you come down, you are still squeezing your whole intent. Reasonably than considering up and down, you may do fewer repetitions. Actually, your intent is to squeeze the “glutes” as onerous as you presumably can. And like I mentioned, you are going to really feel prefer it takes among the stress out of the higher physique, since you actually interact the “glutes.” That is the biggest muscular tissues within the physique. We wish to actually be capable to “launch from the haunch.”
Now, you are going to come up. We like to mix them with the WeckMethod 45 Squat. Now I am out on the 4th and fifth metatarsals. Knees are going vast, backbone and shin angles are the identical. I am not flexing the toes, and I am getting that very highly effective body weight squat. “Launch from the haunch.” After which I will come down, get one other set on that push up. Set it up. Large toe, second toe, third toe engagement. Large extension. Squeeze via the “glutes,” and really sluggish, very deliberate in order that I by no means lose the main focus. I am squeezing the “glutes.”
If you come up, you are going to really feel that connection. That is what is going on that will help you transfer higher on the bottom.
IF YOU ENJOYED THIS VIDEO, CHECK THESE OUT NEXT…
TENSIONAL BALANCE TRAINING: LEARNING THE 45 DEGREE SQUAT
3 KETTLEBELL EXERCISES TO IMPROVE SPEED, POWER AND AGILITY
