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BEYOND CRUNCHES: WHEEL: JACKKNIFE PUSHUPS
It might be a good idea to have a
spotter hold a wide belt under your
hips in case you lose control.
If you do not have a wheel you
can roll a barbell.
Eventually you will be able to do
the straight legged version of the
exercise where your knees are not
touching the floor.
do jackknife pushups, the
brutal drill I used to abuse
the recruits in Spetsnaz, the
Soviet Special Operations.
Stretch out on your stomach,
arms extended, inhale,
tuck your butt under, and
push up with your hands
and feet. Pause on the top
for a count of three, holding
your breath and making
sure that your back is flat
or rounded.
Lower yourself, exhale,
and relax for a second before
doing another rep. If
you cannot keep your back
properly aligned and/or experience
back discomfort,
do an easier version of the
jackknife pushups.
The difficulty of the exercise
can be adjusted by
changing your leverage: doing
it on your knees is easier
than on your toes; resting on
your elbows is easier than
on your hands, especially if
you move them closer to
your body. Or combine the
two. Advanced people can
try the one-arm jackknife
pushup, or the Spetsnaz
special, the one-arm, oneleg
jackknife!
I recommend getting
used to the exercise at first.
Once you are used to the
feel, you can slowly increase
repetitions and sets.
The increase should be
gradual and handled much
like any other lift. You would
be considered advanced if
you could perform 10-15
strict reps.
The difficulty of the exercise can
be adjusted by changing your leverage:
doing it on your knees is
easier then on your toes; resting
on your elbows is easier than on
your hands.
Advanced people can try the onearm
jackknife pushup, or the
Spetsnaz special, the one-arm, oneleg
jackknife!
Info-Line: 513•531•1311 John Parrillo’s Performance Press • March 2000 23