Push-Up to Side Plank

준비 자세

1. 01Set up in a strong push-up position with hands under the shoulders.
2. 02Squeeze the glutes and brace so the body forms one straight line.
3. 03Place the feet about hip width apart for a stable rotation base.
4. 04Keep the neck neutral with eyes on the floor slightly ahead of the hands.

수행

1. 01Lower into a full push-up under control and press back to lockout.
2. 02Shift weight onto one hand and rotate the whole body to the side.
3. 03Stack or stagger the feet and reach the free arm to the ceiling into a side plank.
4. 04Hold the side plank briefly, rotate back to the push-up position, and repeat to the other side.

체크포인트

• -Hips stay level during the push-up and do not sag in the side plank.
• -The body rotates as one unit, shoulders and hips together.
• -The supporting shoulder stays packed, not shrugged toward the ear.
• -The top arm finishes stacked directly over the bottom shoulder.

흔한 실수

• -Rushing the rotation and letting the hips drop out of line.
• -Cutting the push-up depth short to get to the plank faster.
• -Letting the supporting elbow hyperextend or the wrist collapse.
• -Turning only the shoulders while the hips lag behind.