Moves/Fire Hydrant

Fire Hydrant

ID: 635

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Exercise Type:
Upper Push
Contraindications:
Shoulder Issues/Mobility
Equipment:
Floor Based, Low Bands
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Quality of movement always takes priority over speed or load.
  2. 2. Foot position and leg drive reinforce stability even in upper-body movements.
  3. 3. Engage the core before initiating any movement.

Regression:

Reduce load by 30% and shift focus to the eccentric portion of the movement.

Progression:

Progress to a harder variation: archer push-up, ring push-up, or deficit push-up.

Common Problems:

Wrist collapse under load — reinforce a stacked wrist and consider a neutral-grip variation.