Regression: to return to a former or less developed state. To make something easier. To go back to something you used to do.  

One thing that we see time and time again in the fitness industry is people thinking that harder is better, or MORE of anything is better. Instead of doing a really well executed squat for 12 reps, they’ll be doing 100 squats with a weight vest, standing on a bosu, with two kettlebells hanging off each end, while their knees and lower back take the brunt of the circus act.  

It may take time to learn, but doing something WELL is better than going harder.  

Take a flutter kick for example. You lay down on the ground, raise your legs in the air, and move your legs forward and back like you’re swimming. Now most people will lower their legs as close the ground as possible as that’s what they’ve been told is the hardest to do, and they’re there to work hard! Many of those people will then place their hands under their bottom because their lower back is arching off the ground and they simply can’t hold their legs up. But they are pushing hard and therefore getting more benefit from the exercise. Right?! 

WRONG. If your core muscles (transverse abdominis, rectus abdominis, internal/external obliques) can’t hold your legs up, and your back is arching, all you are doing is loading your lower back. Your core has switched off. 

Take the push up. Everyone is pushing (pardon the pun) to get as many reps out on their toes, even though they can’t lower more than 1/3 of the way towards the ground. If you are not working at the full range of motion, the muscles (pec major/pec minor/deltoids/biceps/triceps with the rest of the body supporting) are not being stretched and stressed through their full range and you are not getting the full benefits of the exercise.  

Anyone who has done Pilates will know that correct activation and small movements matter.  

Learn to activate before you run (so to speak). You might be surprised that it makes the movement harder to begin with, but wait and see how it will help in the long run. I guarantee you’ll be doing push ups properly a lot quicker if you regress first, then build your strength the right way. Plus you might bypass sore shoulders/wrists/back too.  

So keep those legs high on the flutter kick, and draw your bellybutton to spine while pushing your lower back into the mat. Keep your push ups from your knees, your elbows 45 degrees, and work the full range of motion so your chest hits the ground.  

If in doubt, ask your coach for a regression. We guarantee it’ll make their day to see you working hard at the right level for your body and with good technique. 

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