Today's article will cover everything you need to know for adding the Grasshopper Push-Up into your training routine.
This article will include video, image and a written step by step description on how to do this exercise.
Its difficulty level, the equipment you need to do it. The different muscle groups that get worked when you use this exercise.
The benefits you get when adding it to your training routine. Also, some different training cues to use when you are performing it.
The Grasshopper Push-up will test your balance and core strength.
Grasshopper Push-Up How to Guide
Step by Step Description
Step 1: Put the palms of your hands flat on the floor shoulder-width apart. Ground your toes into the floor while squeezing the glutes to stabilize the body. Your body should form a straight line from your heels to shoulders.
You are now in the starting position.
Step 2: Bend your left knee and slide your leg under your body. Keep your leg under you and Inhale and bend at your elbows lowering your body until your chest is almost touching the floor. However, do not let left your left leg to touch the floor.
Step 3: Exhale and Press your body back up to the raised position (your arms should be straight). Return your left leg to the starting position.
Repeat steps 2 and 3 using your right leg this time to complete one repetition.
This exercise gets rated at an intermediate difficulty level. Before adding it to your routine, you should be able to perform at least 15 traditional push-ups. If you can not complete 15 push-ups yet you need to spend more time developing your strength with the regular push-ups.
The only thing you need is your body. Not requiring any equipment this makes it a useful exercise for people who want to exercise at home or cannot get it to the gym.
A weighted vest or ankle weights can also be used to increase the difficulty of this exercise.
The Primary muscles used when you are performing this exercise are your Chest (Pectoral major), Triceps, Traps, Obliques and the Abductors.
The Secondary muscles that get used are the Abdominals, Quadriceps, and Glutes.
Benefits From the Grasshopper Push-Up
Your core and obliques get a much higher level of activation with this variation.
Because of all the muscles required for this lift, you will burn a high number of calories, increase mental toughness and gain confidence.
Your Balance and reaction time get increased since push-ups train your proprioceptive muscle fibers. The awkward positioning of the Grasshopper Push-up causes these nerves to fire continuously to prevent you from falling over. Training these nerves allows your body to respond more quickly to stimulation which helps to increase your balance and speed.
Helps to build and maintain your muscle density. Over time as we age our body alters how efficiently we use and burn energy (caused by the loss of muscle density). Consistently performing movements like this one help to maintain and improve our muscle density. According to Fitness Black & White, the optimal reps and sets for this would be four sets of 12 to 15 reps.
Many people do not engage their core when they are performing this lift. When your core is not actively involved, it usually causes the hips to sag. Your hips need to stay in alignment with your neck and feet.
Do not let the leg you extended under your body to touch the ground. When your leg encounters the floor, it will take the tension off of your body reducing this exercises effectiveness.
Do not rush. You need to use a slow and controlled movement.
Keep the palms of your hands in line with your shoulders. Having your palms in this position will provide your shoulders with maximal stability and reduce your chance of injury.
Building a strong core is critical and has been proven to lower your chance of getting a lower back injuries.
If you have never tried this exercise try adding it to your routine for a few months to see for yourself all the benefits it has to offer.