The Push-Up (1 Hand on a Medicine Ball, Alternating, Kneeling) Exercise is a challenging variation on a classic movement that will build strength and power in your chest, shoulders and arms while challenging your stability and coordination.
The Push-Up (1 Hand on a Medicine Ball, Alternating, Kneeling) Exercise forms part of the Golf Strength and Endurance series of innovative and dynamic exercises that are designed to efficiently increase your stabilising strength – supporting proper body alignment, movement patterns, and energy transfer within the golf swing, and helping to prevent injuries.
Equipment
This exercise requires a medicine ball.
Figure 1. Push-Up (1 Hand on a Medicine Ball, Alternating, Kneeling) Exercise Video.
Steps
- Start in a modified push-up position, with one hand on a medicine ball and the palm of your other hand flat on the floor, with your knees on the floor.
- Slowly lower yourself until your chest is close to the floor, while keeping your elbows close to your sides.
- Explosively drive your body up and towards the ball, so that your hands leave the floor and ball.
- Land with your opposite hand on the ball, and immediately go into the next repetition.
- Repeat for the desired number of repetitions on each side.
Keep your abdominal muscles engaged, to stabilise your spine, and your back flat throughout the movement.
Keep your shoulder blades pulled down throughout (keep them away from your ears).
Keep your head in a neutral position.
You should feel it working your chest (pecs), shoulders, and arms (triceps).
Variation
Once you can perform this movement easily, try it with your legs straight and your knees off the floor, forming a straight line from your ears to your ankles.
There are a number of other variations on the classic push-up exercise in the Golf Loopy Train like a Champion System, which you can view by clicking here.
There are a number of other shoulder blade mobility and stability exercises in the Golf Loopy Train like a Champion System, you can see them all by clicking here.
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