This exercise is a staple in the routines of wrestlers, grapplers, and MMA fighters. Designed as a primarily defensive move, it emphasizes speed and agility. The goal is to perform it as quickly as possible, simulating the fast reactions required in combat situations.
Place Your Hands About Shoulder-Width Apart.
This sets up your starting position and ensures stability during the exercise.
01
Kick your legs back and get into the push-up/straight arm plank position.
Quickly extend your legs behind you, engaging your core to maintain a strong plank position.
02
Let your hips and knees sink and then touch the floor.
Lower your body to the ground in a controlled motion, allowing your hips and knees to make contact.
03
Once your hips and knees touch the floor, get back to the standing position, preferably by jumping back into position.
Push off the floor with your hands, jump your feet forward, and rise back to a standing position with energy.
04
If you are not comfortable with step 2, you can walk your legs back, rather than kick back.
This modification reduces impact and makes the movement more accessible for beginners.
05
Over time, try to speed up the movement.
Gradually increase your pace as you become more confident and develop strength and coordination.