Take your core strength to the next level with this combo.
It's a true test of strength, balance, and control. It's definitely not something you can learn overnight, but it can be modified so that those of us who aren't Zohan can benefit from it. And if your ultimate goal is to become one of these gravity-defying people, this is one way to build up strength and balance in the same muscle groups.
Andy Speer, the creator of The Anarchy Abs Workout, demonstrates the planche rock to pushup. With the feet still contacting the floor, this variation still requires strength, balance, and body control—just not as much as the original.
Here are some tips for performing the perfect planche rock to pushup:
1) Start in a hollow position. This means your abs are tightly braced (think of prepping for a punch to the gut). Hips are slightly tucked and the back is not sagging, nor is your butt pointing up towards the ceiling.
2) Shift your shoulders past your wrists in a controlled manner, not losing the positioning in your middle. As you do this, the weight will shift from the balls of your feet to the tips of your toes.
3) Lower yourself by pulling your elbows back. Don't let them flare out to the sides.
4) Rise up and carefully rock back to the plank/hollow position with abs braced and hips slightly tucked under.
That's one rep. Add these into your core routine or in place of regular pushups. For superhuman abs, check out The Anarchy Abs Workout.