Hips sag on the landing
Core fails to absorb the landing; lumbar takes the impact.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Push · Upper Body
Plyometric Push-Up (Clap)
Coaching cues
- Standard push-up position; lower under control
- Drive explosively off the floor — hands leave the surface
- Clap (or just clear the floor) before landing
- Absorb the landing smoothly; no elbow hyperextension
Common faults 2
Elbows hyperextend on landing
Elbow joints absorb impact instead of the musculature.
Overactive muscles
Biceps brachiiAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗