3 Push-up Regressions for Youth Athletes

Written by on August 2, 2017 in Methodology / Mechanics - No comments

Hey everyone, in today’s article I’m going to go over some push-up regressions I use for youth athletes when they can’t quite execute a proper push-up. Push-up variations are a staple in the strength and conditioning programs I put together for athletes. With that being said, I see a lot of inefficiencies in push up patterns. Whether it is an excessive forward head posture or a lack of core stability which leads to an extended back lower back position, I see a ton of errors when it comes to this exercise. In the video below I go over some of the most common errors I see when executing a proper push-up, what proper push-up form actually is, and how to regress a push-up so your athlete can properly perform push-ups.

Common Posture Errors:

1. Excessive Forward Head Posture: Excessive forward head posture is bad because it puts a lot of strain on the cervical spine and doesn’t allow athlete to distribute the load properly throughout their body. Athletes who do this usually lack upper body strength so they substitute a forward head posture to give themselves the feeling they are executing a proper push-up.

2. Sagging Hips: This is the second most common push-up flaw I see amongst youth athletes. This is usually due to a lack of core stability. This is especially bad because it takes the athlete out of a neutral spine position and puts unnecessary stress on the lumbar spine.

3. Proper Technique: In a properly executed push-up, the athlete will be able to maintain a neutral head and spine posture, lowering the body to the ground as a unit (upper and lower body together) and push away from the floor as one. The scapulas will be protracted and the thoracic spine (upper back) flexed so the load gets distributed properly throughout the pectoral muscles and anterior deltoids.

If you are looking for a regression for push-ups, the video above has a few demonstrations. Thank you for reading!

– KC Judge, Head of Athletic Performance/Hitting Instructor

Baseball Rebellion

 

About the Author

KC Judge is Baseball Rebellion and ITS Baseball’s Head of Sport Performance and Speed / Strength Coach, from Las Vegas, NV. KC holds a BS in Exercise Science from Cal. Lutheran University, a CSCS certification from the NSCA and is FMS Certified. KC is specialized in speed and agility training, having previously worked at 2 high profile Strength and Conditioning facilities in Las Vegas, Phillipi Sports Institute and TSPT Sports Performance, training many high level major league baseball players. KC played collegiately at Taft College and Cal. Lutheran University. After a record setting season in 2010, which included the single season all time record for batting average (.453), an NCAA All West Region selection, & the SCIAC leader in batting average & on base percentage, KC was named a pre season All American prior to the 2011 season. KC spent 4 seasons playing professionally in the Independent League. With his playing history and knowledge / training with Baseball Rebellion, KC applies his knowledge of speed/strength training directly to the Baseball Rebellion hitting and pitching training systems.

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