The Setup

• Ankles together
• Hands just wider than shoulders
• Legs squeezed tight/straight
• Ribs locked down
• Shoulder blades pushed apart
• Hands screwing into the ground
• Hands should be in a position that ensures forearms are 90 degree to the ground

Coaching Points

• From the setup position there should be no change in body position as your elbows flex, shoulders extend and chest touches the ground
• A neutral and stable body position can be seen when quads remain off the ground when chest is at the bottom.

Quality Criteria

• No Shrug of the shoulders (shoulders stay down away from ears)
• Shoulder blades stay pushed apart
• No lower back arch or anterior pelvic tilt. Should be able to draw a straight line through ears, shoulders, hips to the ancles.
• Ancles squeezed together
• Elbows 30-45 degrees from torso
• Full range of motion so that chest touches the ground at the bottom and elbows lock out at the top

Forearms should make a 90 degree angle with the ground at the bottom position.