Depth Push-up (on Medicine Ball)

Classification

Utility:	Plyometric
Mechanics:	Compound
Force:	Push
Function:	Forward Push
Intensity:	Medium High

Instructions

Preparation

Kneel before medicine ball. Place both hands side by side on top of ball. Position body in plank position, arms extended straight, chest over ball, body and legs straight, and forefeet on floor, shoulder width apart.

Execution

Push body quickly by protracting shoulders and flexing wrists. As hands leave ball, rapidly place hands on floor to side of ball, catching body before it falls. Lower body again until chest makes contact with ball. Forcefully push body up rapidly so hands leave floor. Quickly catch body by returning both hands side by side on top of medicine ball. Repeat.

Comments

Keep body straight throughout movement. As with any plyometric, ensure solid strength foundation is first achieved. Joints, particularly shoulders, should be free of biomechanical deficiencies:

• Infraspinatus Weakness
• Abdominal Weakness
• Shoulder Transverse Extension Inflexibility
• Protracted Shoulder Girdle

Easier

If exercise is too difficult, try less intense plyo push-up variations or pivot off of bent knees instead of toes.

• Depth Push-up on knees
• One Arm Plyo Push-up
• Alternating Plyo Push-up on knees and Bosu
• Shoulder Tap Push-up
• Incline Plyo Push-up
• Kneeling Plyo Push-up

Harder

More intense Plyometric-style pushups can beerformed as ability improves.

• Clap Push-up
• Depth Push-up with feet on platform

Force (Articulation)

Dynamic

• Shoulder
  • Transverse Flexion / Flexion
• Scapula & Clavicle
  • Protraction
• Elbow
  • Extension
• Wrist
  • Flexion
• Shoulder
  • Transverse Flexion / Flexion
  • Transverse Extension / Extension
• Scapula & Clavicle
  • Protraction
  • Retraction

Static

• Spine (Thoracic, Lumbar)
  • Flexion
• Knee
  • Extension