TUE: Common Faults – “Soft Knees” in Push-Ups
In observing classes yesterday, we saw a ton of excellent work. Tons. People pushing themselves, getting uncomfortable, and attacking the workout.
Lots of complete range of motion and nearly every single member focused entirely on productivity of their reps, not the speed of completing them. While “time” is the benchmark, it is much more the result rather than the goal.
However, one common theme we observed in the push-up was “soft knees” from a lot of the intermediate crowd, and it’s a very common position of both fatigue and improper set-up when it comes to the push-up.
Look at Lindsey above. That is what top range of motion should look for every single rep. Knees extended. Everything in a straight line. Abs braced.
When your knees bend, your hips sag. When your hips sag, your pelvis goes into what’s called anterior tilt. It dumps forward and sends your low back into a position where it’s too arched. When this occurs, we tend to make our abdomen touching the floor the signal for a complete rep. It isn’t. It should be the chest. Further, this leads to our abdominal region being largely un-braced in the movement and a potential benefit lost.
Every time you set-up for a set, and at the top of every rep, check in with your knees. Make sure they are completely extended and you will ensure good, full, quality reps that move you forward much faster than soft knees and saggy hips.
First. For Strength.
5 Front Squats @75%
3/s RDL Handoffs
Complete 1 set every 4′ for 20′
Then. For Conditioning.
50 Rope Waves
10 Split Stance Curl and Press
10 Rotational KB Deadlifts
10 Plank Kickouts