Hips drag on the floor during transition
Poor thoracic and shoulder mobility causes the pelvis to sag through the arc.
Overactive muscles
Hip flexor complexPec minorSCM
Corrective work
Foam RollPec minor↗StretchDoorway pec / upper trap combo↗Push · Full Body
Hindu Push-Up (Dive Bomber)
Coaching cues
- Start in downward dog; sweep nose close to the floor in a diving arc
- Transition through low push-up position and press into upward dog / cobra
- Reverse the motion back to downward dog to complete one rep
- Keep the movement fluid — it is a mobility exercise as much as strength
Common faults 3
Limited upward dog range
Athlete barely presses into upward dog, indicating tight hip flexors and/or thoracic extension deficit.
Overactive muscles
Hip flexor complexErector spinae
Corrective work
Foam RollHip flexors↗StretchKneeling hip flexor stretch↗Wrists collapse inward
Wrists pronate excessively, loading the medial side and risking wrist strain.
Overactive muscles
Wrist pronatorsForearm flexors
Corrective work
StretchWrist extensor / supinator stretch↗Foam RollForearm flexors↗