by Bret Contreras July 14, 2015
Many individuals have a very difficult time keeping their cores in check when they perform push ups. They tend to sag in the hips and overarch their low backs. If I had to guess, I’d say 33% of men and 66% of women exhibit this problem when they perform push ups.
The dead-stop reset push up has you starting from the bottom position. First, you posteriorly tilt the pelvis with a giant glute squeeze and lock down the core. Next, you perform the push up while trying your best to maintain this core positioning throughout the concentric and eccentric portion of the set. Then, you pause at the bottom and reset.
These are much harder than standard push ups for most people but they will teach individuals to control their lumbopelvic hip complexes (LPHC) and keep them static while performing dynamic push ups.
Below is a video of Camille performing 3 reps. Notice that her form still isn’t perfect – you still see some hinging at the mid-back. These are very challenging for her; she can normally perform 10 bodyweight push ups but she typically anteriorly tilts her pelvis and hyperextends her lumbar spine. With the dead-stop reset push-up, she can only perform 3 reps but her form is markedly better. My guess is that in 6 weeks of employing these twice per week, she’ll be doing push ups like a boss while keeping her LPHC solid.
The dead-stop reset push-up serves as an excellent teaching tool for proper push up performance, I hope you give it a try!
Comments will be approved before showing up.
by Bret Contreras June 12, 2017
Just my luck. Bench press and squats, the two most popular exercises worldwide, have always been my two weakest lifts, while deadlifts, chin-ups, and hip thrusts come naturally to me....
by Bret Contreras January 27, 2017
The S&C Research review service comes out on the first day of every month. Here is a preview of the February 2017 edition, which comes out on Wednesday. The theme...
The post February Research Preview: Maximum Strength Edition appeared first on Bret Contreras.
by Bret Contreras November 30, 2016
6 Upper Body Landmine Exercises By: Ben Bruno Today’s guest blog post comes from my buddy and badass strength coach, Ben Bruno. I recently posted THIS blog highlighting Ben’s top...
Welcome to the online store of Bret Contreras, considered by many to be the world’s foremost expert on glute training. Here you can purchase Personalised Programming, access to seminars, the Hip Thruster and more.
Sign up to get the latest on sales, new releases and more …