Movement of the Month: Lateral Push-Up
There is a saying that I am sure most of us have heard: Necessity is the Mother of invention. If you have not heard it before, it simply suggests that when something becomes necessary we find a way to adapt. We find a way to create new patterns, methods, and tools in order to fit our needs. Pretty smart!
For example, if we look at the change in the fitness industry since March, clubs, personal trainers, group-x instructors, suppliers, and consumers have had to change, pivot, and adapt to the current situation. No gyms, no studios, social distancing, etc. We have all had to figure out new ways to train our clients and ourselves.
And truth be told, I think it’s a great thing! It has forced EVERYONE to become uncomfortable and really find better ways to accommodate clients. The industry, you, and I have had to become EXTRA creative due to the limited resources and world circumstances.
This leads me into our Movement of the Month: the LATERAL Push-Up. Why? It is remarkably effective, it is DIFFERENT, and it is easy to perform anywhere – indoor and outdoor – and it offers core benefits because of the constant isometric contraction held while shifting. We all know that proximal stability offers distal mobility. If we are stable in the center, then our bodies and our nervous system allows us greater freedom with our range of motion. It also means we can put more force through the body…greater strength gains, better endurance gains, better weight loss outcomes, and decreased chances of injury.
Enjoy the LATERAL Push-Up in the provided video.
STEP #1: Position yourself by lying prone, long neutral spine, hands in a wide stance push-up position, legs hip width apart, and your toes dorsiflexed into the ground. From a birds eye view you would look like a “CROSS” or a “T”.
STEP #2: Begin by lifting your body about one inch off the ground, and once that position is reached, you can now start shifting side to side in your lateral push-up. Be sure to maintain the same distance from the ground as you shift side to side and maintain your breathing – do not hold your breath.
Repetitions: 3 to 10 repetitions per side depending on your goal outcome and physical abilities.
Time based: Begin with 15 seconds and work your way up to 30-60 seconds total.
ALWAYS regress and progress as required. Not sure how? With this movement consider the following: coupling time, strength bands, advanced toners, weighted vests, unstable surfaces, and pause holds. Need more help? Connect with me at: email@example.com.