Exercise of the Month: Spider-Man Push-Ups
Exercise of the Month: Spider-Man Push-Ups
By Mike Mejia, M.S., C.S.C.S
Muscles Trained: Chest, shoulders, triceps and core.
Importance to Swimmers: By requiring a unique combination of flexibility and strength, this challenging drill stresses the importance of integrating core stability with movement of the limbs.
Execution: Get down into a push-up position with your hands spaced slightly wider than shoulders’ width apart, and your shoulders lined up directly over your wrists. Keeping your core braced tight, begin lowering yourself towards the ground as you simultaneously bend your right knee and bring it up towards your elbow. In the bottom position your chest should be a couple of inches off the ground, with your knee as close to your elbow as possible. Pause for a second, and then bring the leg back to the starting position as you press back up. Repeat to the other side and continue alternating until you've completed 10-12 repetitions.
Performance Tips:
Importance to Swimmers: By requiring a unique combination of flexibility and strength, this challenging drill stresses the importance of integrating core stability with movement of the limbs.
Execution: Get down into a push-up position with your hands spaced slightly wider than shoulders’ width apart, and your shoulders lined up directly over your wrists. Keeping your core braced tight, begin lowering yourself towards the ground as you simultaneously bend your right knee and bring it up towards your elbow. In the bottom position your chest should be a couple of inches off the ground, with your knee as close to your elbow as possible. Pause for a second, and then bring the leg back to the starting position as you press back up. Repeat to the other side and continue alternating until you've completed 10-12 repetitions.
Performance Tips:
- Keep your core braced and avoid allowing your hips to sag as you lower yourself towards the ground to keep strain off your lower back.
- Make sure the knee you're bringing forward doesn't come down close to the ground, but instead remains about parallel to it. A leg that comes too close to the ground could indicate tight hips, and/ or a weak core.
- Do not change your lower back position as you're moving your legs. Pretend you're balancing a glass of water on your tailbone as you perform the exercise.
DID YOU KNOW?
As little as a 1-2% decrease in body weight from exercise induced sweating is enough to negatively affect performance. That's just 1.5 to 3 lbs. for a 150 pound athlete! Not drinking enough water can lead to things like cramping, decreased muscle endurance and an increased workload on your heart. Registered Dietician Chris Mohr, of Mohr Results Inc., offers the following guidelines to help ensure you're properly hydrated before, during and after strenuous exercise.
- 2 hours before: 16 oz.
- 10-20 minutes before: 8 oz.
- Every 10-20 minutes during: 8 oz.
- After: 20 oz. for every pound of weight lost to optimally rehydrate
