Powerful, well-executed strength moves are an essential part of a winning routine, and if you are willing to put in the effort there are many ways to improve the execution of your strength moves. Several moves that appear in almost every great fitness routine in one variation or another are one-arm pushups, straddle presses, and straight let presses. These three moves are considered excellent examples of the strength. Other common moves are tricep pushups, and bodylifts or planches.
If you are new to press holds, start learning them on a workout bench or a step to give you an advantage over gravity. With your hands in close to your body, shoulder blades squeezed down and back, legs contracted, press up off the bench. Don’t worry if your feet don’t come up level to your hips yet! Eventually you will build up the strength to hold your legs up. Veterans will also benefit from using a bench to work on improving their strength and form in their presses. The next step is to take it to the floor, lift, hold as long as you can, and then repeat. Make sure you can hold the press long enough to show the judges you are strong and confident with the move. Remember to point your toes, tighten your legs, hold and smile!
When it comes to doing one-arm pushups, the best advice is just to get down and do pushups, pushups and more pushups! If you’ve never done a one-arm pushup before, the next step is to try them from your knees. Have your knees apart for balance, and keep building strength until you can perform them with your arm bent at 90 degrees. Then try them from your toes, go as deep as you can and push back up again. With practice you’ll build up enough strength to take it right down, arm at 90 degrees, smiling the whole time! Watch out for these common mistakes when executing a clean one-arm: feet too far apart (looks more like a press up from the splits!), chest goes down “but the butt” stays up, or leaning the free shoulder down without actually bending the supporting arm to 90 degrees. For the veterans, try different variations with the free arm, or try lifting one leg off the ground at the same time for a “one arm/one leg” push up.
Tricep pushups are similar to regular pushups but the hands are placed close to the body and the arms bend parallel to the body rather than perpendicular. Again, start from the knees and work up to full tri-pushups. For flair, add a hinge (down, roll back on your toes, touch forearms down, push forward and back up) or different leg combinations.
The bodylifts are a combination of balance and core body strength. Balance is achieved by proper placement of the hands and feet, as well as by trial and error. Strengthening the core muscle groups can be done with regular weight training exercises, full pike sit-ups and circular leg raises. For a full pike sit up, start lying face up, legs straight and arms over your head. In one movement, bring the hands and feet up, coming together so the body is perpendicular to the floor and repeat! For circular leg lifts start lying down, arms at your side and feet up to the ceiling at ninety degrees. Slowly drop your legs drop toward the floor around hip level, bring the legs around till your body is in a straight line with the legs just off the floor, then bring your feet back up to the starting position. Repeat several times in one direction and then change directions.
Treat your routine strength move workouts like a session in the gym, performing several repetitions and sets. As in any other sport, the simple truth is that sport specific training is the best. Be sure to place the strength moves in your routine that you are able to execute with confidence and strictness.
So practice those pushups, presses and holds until you dazzle the judges and the audience. Keep focused on your goals, keep consistent in your training, believe that you can perform at your best, and keep seeing positive results!
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