Roller Coasters (aka Dive Bomber Push-Up)

by Anthony Carey, MA

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The roller coaster, or suicide push-up, is a great exercise that stresses and loads the whole upper extremity and shoulder girdle. One of the major benefits of this exercise is that you have to use the same muscle groups in two directions. It requires good shoulder mobility, good shoulder stability and good shoulder strength. First, get down onto your hands and feet. Make sure that your hips are higher than your shoulder girdle. You'll see that by pushing your buttocks up and back, you will get your head behind your hands. From here, bend at the elbows, bring your chin down toward the floor, creating a scooping motion, getting almost into a cobra where now the hips are lower than the shoulders. Then reverse the direction, bringing the hips back and the buttocks up and back as you come through. So, again, the chin goes down toward the floor, you get this nice scoop and then finish up into the extension, and as you come back, it's really important that you're able to lead with the hips and bring the head right back through the shoulders. A regression to this exercise would be to go down on your knees. Start with the hands out far enough in front of your head so that you can achieve the correct angle as you come down. Then bring your chin down by sitting back and through and arching. As you come back, you'll bend a little bit more at the knees and less at the hips as you reverse directions.

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About the Presenter

Anthony Carey, MA

Anthony Carey, MA IDEA Author/Presenter

Anthony Carey, MA, owns Function First in San Diego, California. He holds a master?s degree in biomechanics and athletic training, and is an internationally-recognized speaker on biomechanics, posture, motor control and musculoskeletal pain and function. As a best-selling author, his work has been featured in the New York Times and Time Magazine. Anthony is also the inventor of the Core-Tex.