Perfecting the Push Up
I still remember it like it was yesterday. Some of the best therapists in the country were rehabbing a collegiate volleyball player and they couldn't get her quad strength beyond 65% limb symmetry index. That is a HUGE deficit! So they asked me for a second opinion.
They were doing everything right: full knee ROM including hyperextension, open kinetic chain strengthen, normal Functional Movement patterns (SFMA and FMS), normal upper and lower quarter Y Balance Test. But when I looked through her data a second time, she had a score of a 1 on the trunk stability push up.
She was a collegiate volleyball player with a history of shoulder instability and pain. So while they had tried to restore it, they just chalked up the poor push up pattern to being a female with history of shoulder problems. We decided to address it aggressively.
The results were immediate:
• After 2 weeks of focused work, her push-up improved and her quad LSI jumped to 75%.
• 2 more weeks, and she scored a 2 on her push-up and hit an 85% LSI.
The key wasn't more quad work. It was restoring the linkage between her upper and lower body. That’s what we’re exploring this week: how to properly test and train the outer core using the most powerful—and most misunderstood—pattern: the push-up.
Test the Pattern
Before you change anything, you need a baseline. Are you testing all the critical components of the outer core? Watch this 60-second video to see my go-to testing cluster.
Coach the Position
The most common fault I see is athletes creating false stability by arching their low back (anterior pelvic tilt). They're relying on their facets, not their muscles. The Power Position fixes this. The power position is the secret sauce of perfecting the push up.
--> Watch this video to see exactly how I coach and cue the Power Position.
Use a Methodical Approach
Once your athlete masters the Power Position on the ground, where do you go next? Don't jump straight to a full push-up. My framework builds stability and control step-by-step. The next move is the Knee Hover, followed by progressing to One Leg Back. This methodical approach is what builds a durable foundation.
Action Step
I challenge you to do this with at least one athlete:
1. Test their Trunk Stability Push-Up.
2. Identify the primary fault (e.g., lumbar extension, shoulder asymmetry).
3. Implement the Power Position drill to begin restoring the pattern.
Remember to look for asymmetries. Often, a hidden shoulder stability issue on one side is the true culprit. If you find one, try my favorite exercise for addressing shoulder stability asymmetries.
This methodical approach to restoring the push-up is just one example of how a simple, but organized approach can solve your most complex cases. If you're ready to get this level of clarity for all your athletes, Coaches Club provides the complete systems, coaching, and community to help you get better results in less time.
