Tall Kneeling Medicine Ball Chest Pass Exercise - How To Video & Tips
Try this exercise
Chest
Bodyweight
Intermediate
Push
Shoulders, Triceps, Abs
The spiderman burpee combines a classic burpee with a dynamic leg movement that fires up your chest, core, and cardio system. Gets your heart pumping while building strength.
1. Start standing with feet hip-width apart, then drop into a squat and place hands on the floor 2. Jump feet back into plank position, keeping your core tight and body straight 3. Perform a push-up, then bring right knee toward right elbow in spiderman motion 4. Return leg to plank, repeat spiderman movement with left knee to left elbow 5. Jump feet back to squat position and explode up with arms overhead to complete the spiderman burpee
• Keep your core braced throughout the entire spiderman burpee movement to protect your lower back • Land softly when jumping feet back to avoid jarring your joints • Bring knee as close to elbow as possible during the spiderman portion for maximum core activation • Control the spiderman burpee tempo - don't rush through the movements
• Letting hips sag during the plank portion of the spiderman burpee, which reduces effectiveness • Rushing through the knee-to-elbow movement instead of focusing on control and range of motion • Skipping the push-up or doing a half rep during the spiderman burpee sequence
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your chest 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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