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1-Arm Push up Progression

By Holley | In Gymnastics | on November 14, 2013

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I have been following Carl Paoli and Gymnastics WOD on Facebook lately, and one of the WODs really caught my eye included one-arm push ups. It’s one of those skills that was easy as a kid, but every attempt I’ve made lately has left me flopping to the floor. The nice thing about the Gymnastics WOD website is that he always adds links to the progressions for the movements he posts, so of course I gave this one a try.

I learned that the one-arm push up is much more about the core than it is about arm strength. You set up your feet much wider than a normal push up to help prevent your body from rotating to the side that isn’t supported by an arm, but otherwise you are depending on your core’s ability to fight rotation. When I tried the progression, I found that both sides were equally challenging, and that I still needed some support on each side to prevent my core from allowing the unsupported shoulder from falling to the ground.

This is a fun one that you can try from anywhere and a great new way to work on core stability. Try the progression for yourself! One-arm push up progression with Carl Paoli.


WOD 11.14.13




One Comment to "1-Arm Push up Progression"

  • Xuan says:

    November 14, 2013 at 8:40 AM -

    Core strenghth?! I’m toast 😉

    Thanks for the link Holley!

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