This movement is indicated when we are working toward improving the strength and tolerance of the many muscles that attach to your scapula. In addition, this movement may be advanced to involve much more trunk and hip musculature as needed.
Prep and Equipment
This movement begins in the low plank position: Laying in the prone position (on your belly) you’re your elbows and forearms comfortably on the floor. There is no specific equipment needed for this foundational exercise.
While maintaining the elbows and forearms firmly on the ground lift hips and trunk up into a stable plank position. It is important that both elbows are directly underneath your armpits and that your forearms are pointing directly forward.
The trunk should be parallel to the ground with both shoulder blades squeezed firmly back.
The hip muscles should also be contracted to allow for the maximum stability of this position.
Once in the elbow and toes position of the plank, the march can take place.
While maintaining this stable position and being careful not to heavily weight shift to either side, lift one hand and place it on the ground where that same-side elbow was resting. Repeat on the other side until a full push-up position has been achieved.
The less weight shift or vertical movement of the hips that takes place, the better.
Now the movement is performed in reverse; elbows to replace the hand on the ground slow and under control.
- You can view a demonstration of this exercise on our YouTube Channel.
- The intensity of this movement may be decreased by performing it from your knees instead of on your toes.
- Intensity may easily be increased by setting up with a more narrow foot position.
Dr. Carlos J Berio, PT, DPT, MS, CSCS, CMTPT is a licensed Doctor of Physical Therapy, Certified Strength and Conditioning Specialist, and a Certified Myofascial Trigger Point Therapist. In addition, he holds a Master’s Degree in Clinical Exercise Physiology. He has treated high school, collegiate, recreational, and professional athletes of various sports including baseball, softball, football, hockey, tennis, swimming, golf, and martial arts. His experience as a collegiate and semi-professional athlete as well as a professional baseball coach make him a sought-after resource among elite-level athletes on the field and in the training room. The concept of ‘all the way well’ in his work as a physical therapist and fitness professional is what continues to drive Dr. Berio to be the best movement specialist there is.
Carlos remains active in several sports and is an avid agility training, powerlifting, and adventure race runner. He is an advocate for his patients, clients, and his fellow PT colleagues. He can be reached at [email protected].