Exercises You Should Be Doing: Hand Switches w/ Push-Up

Share This:

What Is It: Hand Switches w/ Push-Up

Who Did I Steal It From: I can’t remember, so I’m claiming this mofo.

What Does It Do: This is actually a pretty versatile movement since it could be used as either part of a general warm-up or as part of an actual training program. I like this particular exercise because I get a lot of “bang for my training buck,” with regards to:

1. Core Activation (from an anterior/posterior perspective). As I have said on numerous occasions, push-up variations are a fantastic way to learn to engage the “core” musculature. Here we’re trying to have as little movement in the lumbo-pelvic-hip area as possible. Likewise, once a trainee learns to engage these muscles, it’s almost inevitable that their numbers will go up on other lifts (squats, deadlifts, bench, DB isolation bicep curls; you know the important one’s that make chicks want to hang out with you).

2. Serratus Anterior Activation: In conjunction with the upper trapezius and lower trapezius, the serratus anterior plays a crucial role in scapular “upward” rotation. Of the typical 180 degrees of overhead reach in a healthy shoulder, the scapulae’s upward rotation is responsible for about 60 degrees of it. As you can surmise, many trainees lack this upward rotation (also called scapular downward rotation syndrome), due to weak/inhibited upward rotators- as well as tight/overactive downward rotators: levator scapulae, rhomboids, pec minor. As a result, impingement syndromes develop and you have an ouchie.

3. General Conditioning: do this for 30-45 seconds and tell me your heartrate doesn’t skyrocket.

Key Coaching Cues: As stated above, you want to try to stay as “stable” as possible, and limit excessive movement in the general hip area. Furthermore, as is the case anytime you perform a push-up, chin should stay tucked and the back should say in a nice “neutral” position. I’m not too concerned with speed on these, but certainly as one gets more proficient, he/she can pick up the pace a bit.

Preferentially, I like to do these for timed sets of 30-45 seconds. However, you could also shoot for a specific number per side- say 5 repetitions per.

Of note, Rehbands around the ankles are totally optional. Just sayin.

Did what you just read make your day? Ruin it? Either way, you should share it with your friends and/or comment below.

Share This Post:

FRESH CONTENT DELIVERED WEEKLY

Plus, get a copy of Tony’s Pick Things Up, a quick-tip guide to everything deadlift-related. See his butt? Yeah. It’s good. You should probably listen to him if you have any hope of getting a butt that good.

I don’t share email information. Ever. Because I’m not a jerk.

Comments for This Entry

  • xiaochen

    With strenth and credit, our copy COCO Chanel are going to be proud to assure that each one Burberry merchandise are in sensible deisgn and first-class quality. you will be ready to understand a variety of low price Chanel purses are sold at affodable worth in copy Chanel Outlet. All the Burbetty bags are created out of sturdy cowhide, that was of much better quality than the thin leather pasted over cardboard material that is used to form various purses. you will be ready to conjointly understand Chanel Wallet and Chanel Watches , that follow the trend fashion and cater the customers’ demands. It’s your sensible companion to embellish you up. Welcome to check in our net website and futher your inquiry. we'll reply your inquiry with none delay. we provide you the foremost considerate service in our copy Chanel purses for reasonable.

    March 13, 2012 at 10:55 pm | Reply to this comment

  • Anonymous

    There’s no denying the very fact that our Louis Vuitton Handbags Sale is well-know for its fine quality. There are several repeat customers only for the standard of our merchandise. Here, I offer you the foremost modern and most sturdy Louis Vuitton Shoes that forever designed with high qaulity and additionally follow the style trend. so as to boost client satisfaction, variety of discount activities are ongoing in our Louis Vuitton Outlet. like the Louis Vuitton Shoes and Louis Vuitton purses, that are all in exquisite style and trendy vogue similarly on improve your temperament. If you're fascinated by our merchandise, simply come back to our Louis Vuitton on-line search, we will meet all of your affordable demands and inquiry. do not delay, simply choose one, opt for your favorite one!

    March 15, 2012 at 1:16 am | Reply to this comment

Leave a Comment