Spiderman Push-up

Advanced variation of an upper body essential

Spiderman Push-up - Advanced variation of an upper body essential
In a few of my recent articles, I shared some push-up tips and variations. Today, I wanted to share one of my personal favorites—the Spiderman Push-up.

The reason I love this one is that it not only targets the upper body and core like any great push-up, it also forces some serious mobility and range of motion on the hips.

The goal of the Spiderman Push-up is to draw your knee in toward your elbow on the same side of your body while you perform the push-up. As soon as you bring your foot off the ground, you create a higher level of engagement on the abs to stabilize you throughout the movement.

Here are some tips for performing the Spiderman Push-up:

• Set up with a tight core and create full body tension by squeezing your glutes, legs, abs and upper back.
• Lower down into a push-up and pull your right leg up with a bent knee toward your same side elbow.
• As you come back up to the top position of the push-up, bring your leg back to the starting point and switch sides on the next repetition.
• This is a very advanced movement, so make sure you can complete at least 10 solid push-ups from your toes before graduating to this exercise.
• If you do want to try it, a great regression is to put your knees on the floor and perform the movement with one knee down.

Here’s a video demonstration for the Spiderman Push-up. Add this into your upper body session or into a full body strength and conditioning circuit. Be sure to leave a comment if you have any questions, and also let me know how it goes for you.

Callie Durbrow

Callie Durbrow is the owner of Durbrow Performance Training and the author of Strong and Sexy in 25 Minutes.

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