5 Dynamic push ups for mobility Capoeira and Calisthenics

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Lets Clarify what Functional Movement is:

Functional movements are movements based on real-world situational biomechanics. They usually involve multi-planar, multi-joint movements which place demand on the body’s core musculature and innervation.

So here

5 Excellent Functional push ups variations for you,

1 TWISTED PUSH UP
This push up combines, strength and medial rotation of the spine, this move will help you build endurance and range of movement.
While going down hold your position at 90 degrees bend at the elbow joint, from here you will then twist one of your legs over the supporting leg while looking at the same direction, here you will feel the stretch at the hip flexor and lumbar area.

2 SNEAKY PUSH UP

This is a similar movement to the previous one but here we place more strenght on the shoulders.
While going down at the end of the push up, hold 90 degrees at the elbow joint, then sneak one of the legs underneath of the supporting leg, here you will feel the pressure at the shoulders and the obliques working.

3 SWITCH BLADE PUSH UP

This is a more functional movement, we use to dimensional planes, the goal is mobility at the hip joints, and strengthening the lumbar area as well as the upper body.
Here we will start with on leg high after performing one push up we will switch the position of the legs, here your core is engaged , hip flexors, gluteus and upper body.

4 CROSS TOUCH PUSH UP
This push up cross the middle plane of the body, allowing you to work your core area and medial rotation of the spine.
Is a regar push up but after reaching the staring position we will touch the opposite sides of the body, right hand to left knee and viceversa.
Works the stability of the wrists, ankles and shoulders.

5 PENDULOUS PUSH UP
This is a combined movement, from explosive to plyometric to dynamic, the main idea is to learn how to explode from a resting position into and more fuctional exercise.
Here after performing a regular push up we will explode up into a full agachamento while keeping our arms fully extended to the front of the position, after doing this we will jump back into push up and repeat the process.

Remember this exercises are functional and will help you develop strength and explosivity for floreios, patterns and drills.

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