Introducing the Hand-Release Push-Up
Oct 23, 2024The Push-Up is a foundational functional movement that requires a great deal of upper body strength. It involves the muscles of the chest, shoulders, upper back, and core. The most challenging part of this movement is pressing from the point your chest touches the floor upward to the high plank position. Sometimes, in the heat of a workout, we might cheat a little and not quite make it low enough to touch our chest to the floor. This is the first thing that goes when fatigue sets in, followed by “inchworm-ing” when the hips drop and the back arches in the struggle to get back to the top of the movement.
The hand-release push-up targets this “weak spot” building strength throughout the entire range of motion.
Oh.. and did I mention that this workout has some other fun movements as well? Enjoy!
Warm-Up
AMRAP 5 (as many rounds as possible in 5 minutes)
- 5 burpees
- 10 air squats
- 5 easy push-up option
Movement Practice
Take 5-10 minutes to practice the movements below to find your weights/options. Your kettlebell weight should allow you to do the 12 repetitions unbroken or in 2 quick sets. Select a dumbbell weight for the thrusters that allows you to do all 9 repetitions unbroken.
For the push-ups, choose either the hand-release or strict push-up option. Watch the video and pay close attention to good technique! Break up sets of each movement as needed (ex - by the last few rounds you may be doing reps one or two at a time - that’s ok! This is supposed to get really hard toward the end).
Workout
AMRAP 20 (As many rounds as possible in 20 minutes)
- 12 kettlebell swings (Beginner/Intermediate: Eye-level swing; Advanced – overhead swing)
- 9 Dumbbell thrusters
- 6 strict push-ups or 5 hand-release push-ups
** If strict push-ups from the floor are not accessible to you, try an elevated push-up on a STABLE chair, bench, or box.
* Challenge yourself with the hand-release push-up today! If you have issues with shoulder pain or mobility, stick with the strict push-up or an elevated push-up.
Cool-Down
Help your upper body recover with this 10 min neck and shoulder-focused yoga sequence from Five Parks
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