How to Get Primal on a Swiss Ball – Part 3/5: Primal Push-Ups

How to Get Primal on a Swiss Ball – Part 3/5: Primal Push-Ups

by | Jul 22, 2013 | Corrective Exercise, Equipment, Exercises, Movement, Movement Videos | 0 comments

Note: This is a loose transcription of the video ‘How to get Primal on a Swiss Ball – Part 3/5’.

Brad: G’day guys! Welcome to Part 3 of 5 on How to Get Primal on a Swiss Ball. Today, I want to show you how to do Primal Push-Ups. There’s about 7 different progressions I use to get someone to be able do this, as it’s a pretty challenging exercise.

 

Primal Push-Ups


A: Plank
So, the first thing I like to get people to do is just to be  able to do what’s called, a plank. Once you’ve been able to do a plank from the ground fairly easy, the next stage is just being able to do a plank in this position. The further the ball is in towards your hips and your knees, the easier it is. Ultimately,you want to be able to have it out around your shins and your feet for about 60 seconds.

One leg swiss ball plank

B: One-Legged Plank
The next progression is being able to do a one-legged plank, alternating your legs.

C: Jackknife
The next progression after that is being able to do a ball jack, which is this move. Keep your hips around the same level as your shoulders. Don’t let your butt lift up and just pull your knees in towards your chest.

Swiss ball jackknife

D: One-legged Jackknife
The next progression is being able to do a one-legged jackknife, on both legs alternating.

E: Push-Ups
The next progression that I get people to do after that is being able to actually do push-ups.

F: Push-ups with a Jackknife
The next progression after that is being able to do pushups with a jackknife.  So you jackknife first, then you do your push-up.

G: One-Legged Plank and Jackknife
The next progression that I get people to do after that is, just basically doing the one-legged plank and then twisting and reaching your foot, out of the other side, and then finally you can actually do the exercise. So you’re doing a one-legged jackknife, reaching through the other foot and going down into a push-up at the same time.

And that’s it guys, that’s part 3 of 5 on How to Get Primal on a Swiss Ball – Primal Push-Ups.

Primal Push-ups on a Swiss Ball

Other videos in this series:

How to Get Primal on a Swiss Ball – Part 1/5: 4 Point Horse Stance
How to Get Primal on a Swiss Ball – Part 2/5: Prone and Supine Balance
How to Get Primal on a Swiss Ball – Part 4/5: Swiss Ball Squats
How to Get Primal on a Swiss Ball – Part 5/5: Kneeling Overhead Press

Which progression did you get up to so far in attempting Primal Push-Ups?

How to Get Primal on a Swiss Ball – Part 3/5: Primal Push-Ups – September 2013

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