- Start in the prone position with your hands underneath your shoulders and your elbows tucked into your sides
- Your feet should be together (you can spread them apart to decrease the difficulty) and your abdominals, glutes, and quads should be braced forming a neutral spine position
- Keep your head facing down in a neutral position in line with your spine
- While maintaining a neutral spine and keeping your shoulders in an externally rotated position with your shoulder blades back and down, push through the ground with your palms.
- You should hinge at the feet, maintaining a rigid line from feet to head
- Lower yourself back down with a count of 3 (in this circumstance, does not always need to be done as such)
- Can be done on a box, wall or other elevated object to reduce the difficulty.
- Can also be done from the knees however this can encourage poor spinal alignment
- Can be done on a medicine ball, on paralettes or rings to increase depth or balance.
- Can be done with a weight vest, or with a hand release at the bottom