Weighted Vest Push-ups w/ Hip Extension
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Instructions
Submitted by:
Justin Leonard
Last updated: 11/6/2011
The weighted vest push-up is an advanced variation of the classic push-up. The addition of the hip extension will engage the postural muscles of the lower back and abdomen, which are collectively known as "the core".
Instructions:
Don the weighted vest. Get into the push-up position with your back flat and arms approximately shoulder width apart. Extend one hip. This is done by straightening one leg and lifting it off the ground. Next, slowly lower your chest within inches from the ground, then push back up to straighten the arms.
Breathing technique: Inhale at the top of the movement or as you descend to lower your chest to the ground. Exhale as you push up to the starting position.
As you perform this exercise, try to be cognizant of the positioning of the extended hip. Naturally, there will be a tendency to progressively lower the leg with each repetition. Try to keep this leg fully extended at all times.
Be sure to keep your lower back and abs tight. Do so by breathing in and creating a stomach vacuum (e.g. sucking in). It is important to maintain a stiff core posture throughout the entire exercise.
Instructions:
Don the weighted vest. Get into the push-up position with your back flat and arms approximately shoulder width apart. Extend one hip. This is done by straightening one leg and lifting it off the ground. Next, slowly lower your chest within inches from the ground, then push back up to straighten the arms.
Breathing technique: Inhale at the top of the movement or as you descend to lower your chest to the ground. Exhale as you push up to the starting position.
As you perform this exercise, try to be cognizant of the positioning of the extended hip. Naturally, there will be a tendency to progressively lower the leg with each repetition. Try to keep this leg fully extended at all times.
Be sure to keep your lower back and abs tight. Do so by breathing in and creating a stomach vacuum (e.g. sucking in). It is important to maintain a stiff core posture throughout the entire exercise.
Step 1
Put on weighted vest. Get into push-up position with arms shoulder width apart. Extend one hip.
Step 2
Slowly lower chest to ground. Keep leg extended. Midsection should be stiff at all times.
Step 3
Push up to the starting point. Exhale. Repeat the movement as needed.
Exercise Details
Difficulty Level HIGH
The weighted vest push-up with hip extension is a high difficulty exercise.
Target Muscle
Chest (pectoralis)
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