Jan 31 • Today’s Skill
Strong: Bear Pushups
We prefer teaching bear pushups as the foundational progression for learning proper pushups because they address several key issues related to poor technique, body control, and strength development. Here’ s why:
1. Encourages Proper Core Engagement
Many beginners struggle with maintaining a neutral spine during pushups, often sagging at the lower back or hiking the hips. The bear position (hips slightly elevated, knees off the ground) helps activate the core and reinforces proper bracing.
2. Reduces Excessive Lower Back Arching
Traditional pushups can lead to excessive lumbar extension (arching) due to weak core control. The bear position teaches students to maintain a rigid torso while moving, making it easier to transition to a proper straight-body pushup.
3. Builds Shoulder and Scapular Stability
The bear position places the shoulders in a more controlled, less strenuous alignment, reinforcing proper scapular movement and shoulder stability, which are essential for good pushup mechanics.
4. Improves Upper Body Strength Gradually
Beginners often lack the necessary pressing strength to execute full pushups correctly. The bear pushup reduces the load slightly while still strengthening the chest, shoulders, and triceps.
5. Develops Body Awareness and Control
Many people don’ t understand how to move their bodies correctly through space when performing pushups. The bear pushup forces individuals to focus on their positioning, weight distribution, and movement quality before progressing.
6. Eliminates Common Compensations
In regular pushups, people often compensate with poor mechanics, such as excessive elbow flare or worming up from the floor. The bear pushup naturally discourages these errors, promoting a stronger, more controlled pushup pattern.
By starting with bear pushups, learners develop better mechanics, strength, and control before progressing to standard pushups, ensuring long-term success and injury prevention.
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Strong: Bear Pushups
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