Protracted Pike-pushup (PPPu)
BAS push (vertical)
•
6m 38s
THE WHAT:
The 'Protracted pike-pushup' is an OVERHEAD, bent-arm, bodyweight-pushing context. As with its isometric counterpart, the 'Bent-arm stand', the form of PPPu is built around an unmoving, central "platform" (a protracted upper-body "hollow" above the two supports of your bent-arm structure) upon which your centre of mass (around the pelvis) is "stacked".
The optimal position, then, is to keep the hips above the ELBOWS and the elbows above the WRISTS in VERTICAL-alignment to facilitate the purest transfer of force-production.
RESOURCE CONTENTS:
0:05 - Protracted structure
0:33 - Pushing mechanic
1:16 - Positioning
2:06 - Form & execution
3:15 - Nose-touch PPPu
3:30 - Eccentric PPPu
3:48 - PPPu partials
4:09 - Feet-elevated PPPu (feet can also be placed on wall as a progressive variation)
4:32 - Common mistakes
LEARN MORE & PROGRAMMING (subscriber-only):
https://drive.google.com/file/d/1cHB1zMtrBgmfoV9IceZo_wbpng13uniB/view?usp=drive_link
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