Bodyweight Push Up to Alternating Kick Through

Instructions for proper form

Start in a push-up position with your body in a straight line from head to heels. Lower your body to the ground while keeping your elbows close to your sides. Push back up to the starting position. As you reach the top, lift your right hand off the ground and kick your left leg through to the side so that your left foot comes towards your right arm. Return to the push-up position and repeat on the other side. Maintain a tight core throughout the movement to keep your body stable.

Common mistakes to avoid

Avoid sagging your hips or arching your back during the push-up. Ensure that your hand placement is shoulder-width apart. Do not let your knees touch the ground during the push-up part of the movement. Avoid rushing through the movement, maintain control.

Benefits

Specific benefits of the exercise

Strengthens the chest, shoulders, triceps, and core; also improves coordination and flexibility due to the alternating kick-through.

Expected results and timeframe

With consistent practice, you can expect to see improved upper body strength and coordination within 4-6 weeks. Enhanced core stability may also develop in this timeframe..

Who this exercise is best for

This exercise is best for individuals looking to increase upper body strength and coordination, particularly those with a foundation in push-ups and basic animal flow movements.

Scientific studies supporting its effectiveness

Studies indicate that compound movements such as push-ups effectively activate multiple muscle groups, enhancing muscular strength and endurance. Additionally, exercises incorporating dynamic movements can improve functional fitness and motor skills.

Variations

Beginner modifications

Perform push-ups on your knees instead of your toes, and omit the kick-through motion until you are proficient in the standard push-up. You can also perform the kick-through from a seated position, using your hands for support.

Advanced progressions

Try adding a clap push-up or transitioning into a handstand push-up for increased difficulty, or perform the exercise with a plyometric element to elevate the intensity.

Integrations

Complementary exercises

Incorporate exercises such as planks, tricep dips, or lateral lunges to engage the core and other upper body muscles that complement this exercise.

Super set recommendations

Super set this exercise with tricep push-ups or renegade rows to enhance upper body muscle engagement and endurance.

Sample workout routines

A sample routine could include: warm-up (5-10 min), Bodyweight Push-Up to Alternating Kick Through (3 sets of 10-12 reps), Plank (3 sets of 30-60 seconds), Tricep Dips (3 sets of 12-15 reps), Cool down (5-10 min).

Exercise combinations

Combine with exercises like burpees or mountain climbers for a full-body conditioning circuit, emphasizing cardiovascular endurance and strength.

Best time to do this exercise in your workout

Best incorporated into the upper body strength portion of your workout, or within a circuit routine focusing on combined strength and endurance movements.