I can't remember the last time a person came in and thought they needed coaching on how to do a push up. However, it's rare that I find someone that actually has a good, solid hollow position with a strong and stable core, and does push-ups well. Here's a rule of thumb... when you get to the bottom of your push up, the only part of your body that should be touching the ground or leading the way is your chin and chest. If your thighs or stomach are touching before your chin or chest and your lower back is arched, you are not holding your body hollow (glutes squeezing, hips tucked under in a posterior pelvic tilt with a flattened lumbar curve), and your push up could be imrpoved.


Greg working on push-ups.

Today's Workout
How many push-ups can you do in 10 minutes?
- rest -
How many pull-ups in 10 minutes?

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Is hollow the opposite of arched back?

Good question, Matt - and actually, that is a great way to put it... Hollow is the opposite of arched. So if you're ever confused, start out by arching your back, then pull yourself into the opposite position with a rounded back and flat lumbar spine - voila... hollow!

Hey there Petranek Fitness!

I just want to say thank you! Becca, a few years ago you told me about this place where I could come do this thing called Crossfit. You said I would love it and you were right.

Yesterday, I completed my level one cert. It was made that much cooler because Jonesy was there as well. We both rocked Petranek Fitness shirts yesterday and Jonesy repped big time by bulldogging a 3:15 FRAN! Damn! (Jonesy, sorry I couldn't make it up today; but I wasn't going to be able to get up and back.)

So, Andy, Becca, Dawn and everyone else who I have broken a serious sweat with at Petranek Fitness, Thanks.

John Kilker

This site has changed my life!!

I read about it in 'muscle and fitness magazine' and ever since I've done the WOD to the best of my ability. I am limited a little in terms of resources at my current gym, but reading this site everyday has lead me to hiring a weight lifting trainer and no more bicep curls!!

Thankyou for helping me vomit in my workouts!!

Steve, our Latin motto is "Vini, Vidi, Vomitus, Vici" which roughly translates as I came, I saw, I puked, I conquered.

10 minutes gets pretty long. 200 push ups and 103 pull ups. what is a good goal number?

Hey Kevin,

Good question... for one there really isn't an answer. You did the same about of pull ups and push up (basically) that you'd do in the Murph, and it took you about 20 minutes. I think those are good baseline numbers off of which to monitor your progress so a few months from now, try it again and see how you do.

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