- 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
- 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.
- 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.