NINJA TRAINING
Hand Clap Pushup to Single Arm Plank

DR. JOEL SEEDMAN

Overview
THE NINJA GATEWAY TO GAINING POWER AND STABILITY

Besides looking like a ninja, this unique variation of the hand-clap pushup builds a massive chest, powerful pressing mechanics, and unparalleled core stability.  The question is do you have what it takes to perform it.

How to Do it

  1. With your hands placed shoulder width distance and your feet spread 1-2 feet apart, assume the top of a pushup position. Keep your core tight and chest out then slowly lower yourself. 
     
  2. As you reach the bottom of the pushup, pause momentarily by holding a 1-2 second isometric contraction. Your body should be just above floor height without actually touching the ground.
     
  3. While maintaining a rigid core and proper body alignment, launch yourself into the air as explosively as possible then rapidly clap your hands together.
     
  4. Rather than landing on two hands, you’ll quickly pull one arm to your side while in mid-air and catch yourself in the top of single arm pushup plank.  As you stick the landing focus on aggressively bracing your core. to avoid any body rotation or loss of balance.

Quick Fact

Catching your body on one arm not only requires significant shoulder stability and upper body strength but it also involves a high level of anti-rotation and anti-extension of your torso.  

As a result you’ll be forced to intensely activate all the musculature around your core and hips in order to keep your balance and maintain proper body alignment.