How to do The Kneeling Spiderman Pushup

Hey everyone! Welcome to the final installation of the pushup progression in the BridgeAthletic Building Blocks series. 

We really hope you have enjoyed this first progression in #BuildingBlocks series and most importantly have built better athletes along the way. As we said the pushup is an amazingly effective workout and mastering it will go a long way in building a strong and resilient athlete.

Today we will be introducing our most technical variation of the pushup the Kneeling Spiderman Pushup.

Exercise 5: Kneeling Spiderman Pushup

 BridgeAthletic graphic, 2015 US Nationals, Push ups series

More Building Blocks:

Be sure to check out the rest of the progression if you have more questions on how to master the pushup.

Day 1: Incline Pushup

Day 2: Kneeling Pushup

Day 3: Pushup

Day 4: Temp Pushup

Now it’s your turn:

Thanks for joining us on the second stage of the pushup progression.

Want Feedback?

We’re here to help. We highly encourage you and your athletes to share videos and pictures performing the exercises. Use #BuildBetterAtheltes in order to receive feedback and guidance from one of our elite coaches on the BridgeAthletic Performance Team.

Be sure to check back tomorrow for more Building Blocks!

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About BridgeAthletic

BridgeAthletic Logo 3BridgeAthletic works with elite professional, collegiate, and club swimming programs to provide a turnkey solution for dryland training.  Led by Nick Folker, the top swimming strength and conditioning coach in the world, our team builds stroke-specific, custom-optimized dryland programs for each of our clients. The individualized workouts are delivered directly to athletes via our state of the art technology platform and mobile applications. Check Nick and BridgeAthletic out as recently featured in SwimSwam.

About Nick Folker 

Nick Folker, BridgeAthleticNick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s athletes have won 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships. Megan Fischer-Colbrie works as the Sports Science Editor at BridgeAthletic.  Megan was a four-year varsity swimmer at Stanford, where she recently graduated with a degree in Human Biology.

The Championship Series by BridgeAthletic is designed to empower athletes with tips from the pros that will help them reach peak performance come race day.  We will be covering competition-focused topics such as nutrition, recovery, stretching, and mental preparation.

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Swimming Training is courtesy of BridgeAthletic, a SwimSwam partner.

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