Clock Push-Up

Setup

1. 01Find open floor space so the body can rotate a full circle.
2. 02Set a strong plank with hands under the shoulders at the 12 o'clock start.
3. 03Brace the trunk and squeeze the glutes.
4. 04Pick a direction to travel first, clockwise or counterclockwise.

Execution

1. 01Perform one full push-up at the current position.
2. 02At the top, step one hand and the opposite foot sideways to the next clock position.
3. 03Follow with the other hand and foot so the plank is re-set.
4. 04Repeat the push-up and keep stepping around; reverse direction on the next set.

Checkpoints

• -Hips stay level during every sidestep.
• -Each push-up hits full depth with hands under the shoulders.
• -The body pivots around the feet-to-hands axis in even increments.
• -The plank never sags between transitions.

Common mistakes

• -Hiking or dropping the hips while walking the hands.
• -Shallow push-ups because the focus drifts to the travel.
• -Taking giant steps that break the plank line.
• -Only ever rotating in one direction.