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"Ilgaranda" Push-Up

"Lack of Confidence, low Self-Esteem, and depleted Mojo
are symptoms of inadequate Strength Training."
--Steve Ilg

Ilgaranda Push Up-1
Ilgaranda Push Up-2
Ilgaranda Push Up-3

  1. Start by performing "lowering portion" of the standard Military Push Up.

  2. When chest is close to ground, roll forward on toes as you let your whole body travel forward.

  3. Roll back on toes into the "down position" of the Military then push back up to the starting position with arms fully extended.

  4. The Ilgaranda Push Up will resemble the "L" shape when done properly.  Go straight down then move straight forward and back before going straight back up.  The photos above only show the "Ilgaranda" movements not the beginning and ending Military Push Up movements.

Exercise Figure Tips: Push ups are usually thought of as "arms and chest" exercises but they are underrated as "core" exercises and especially advanced versions.  The Ilgaranda is a "yoga" push up.  Note the angles of my feet and position of my hands in relation to my body as I roll forward.  There is only a few inches of travel, but they are HARD inches indeed!  Anytime you shift your core around during a push up--it's going to be hard core work.  Shoulders get an incredible workout with the Ilgarandas...ooof!

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 1-25-05)

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