The Spider-Man Push-Up Exercise is great for increasing and maintaining strength and mobility in your upper body and core, while also building hip mobility.
The Spider-Man Push-Up Exercise forms part of the Golf Mobility series of innovative and dynamic exercises that will help to improve your joint and muscle mobility, improving your range of motion while increasing functional strength within the entire range of that motion – thus helping to prevent injuries and building the foundation for a consistent, accurate, and powerful golf swing.
Figure 1. Spider-Man Push-Up Exercise Video.
- Start in a push-up position – with your hands and toes on the ground, your legs and back straight, forming a straight line from your ears to your ankles. The heels of your hands should be beneath your shoulders with your palms flat on the floor.
- In one fluid movement, lower your chest towards the floor and lift your right foot, bending your right knee up towards your right hand. Try to get your inner thigh parallel to the ground.
- Press back up and return your leg to the starting position and repeat on the other side.
- Repeat for the desired number of repetitions with each leg.
Keep your back straight and your abdominal muscles engaged, press the whole of your hands firmly into the floor.
Try to limit the movement of your pelvis, using mostly your hips to lift your legs.
Keep your shoulder blades pulled down throughout (keep them away from your ears). At the top of the movement, push your shoulder blades away from each other in “plus” position (as far forwards as possible).
Keep your head in a neutral position, with your eyes looking at a point on the floor under you.
If, at first, you find this exercise difficult, try the Spider-Man Push-Up (Elevated) Exercise, which makes the push-up easier and give you more room to lift your legs if you lack hip mobility.
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