Klatsch-Liegestütz

So führst du sie aus

1. 1Preparation and positioning. Use a non-slip surface or stable handles. Place the hands and feet so the prescribed body line and range can be repeated without the equipment shifting. Use a non-slip surface with enough space for the hands and a safe landing; rehearse a lower-amplitude explosive push first.
2. 2Starting position. Set the hands and feet in the prescribed relationship, extend the elbows, and stack the ribcage over the pelvis. Begin in a stable push-up position with the feet wide enough to support the landing standard.
3. 3Eccentric phase. Lower the body as one coordinated unit through the defined elbow and shoulder path. Allow normal scapular movement without collapsing or creating depth through the lower back.
4. 4Bottom position. Reach the fixed depth marker without bouncing, twisting, or losing hand contact. Use only the range that can be reversed under control.
5. 5Concentric phase / lockout. Press the support away and return to the prescribed lockout or top position. Press explosively so both hands leave the surface, clap only if the body remains organized, and prepare the hands for a quiet landing.
6. 6Breathing and bracing. Inhale during the descent as appropriate, maintain moderate trunk and glute tension, and exhale through the press or landing preparation.
7. 7Valid rep. A valid repetition uses the stated hand position, depth, body line, and assistance standard from start to finish. Both hands clearly leave the support, the clap occurs only if selected as the standard, and the landing is controlled.

Häufige Fehler

• Sagging or piking

  Korrektur: Stack the ribcage over the pelvis and reduce the difficulty before the trunk becomes the limiter.

• Elbows escaping

  Korrektur: Choose a repeatable elbow path that keeps the shoulders controlled rather than forcing a universal angle.

• Bouncing the bottom

  Korrektur: Lower to a fixed marker and reverse without rebound.

• Landing with locked elbows

  Korrektur: Reduce height and land softly with the elbows prepared to absorb force.

Sicherheit

• Aufprall, Landung und hohe Kontraktionsgeschwindigkeit machen das zu einer Schnellkraftfertigkeit und nicht zu einem Ersatz für gewöhnliches Hypertrophietraining; nutz einen sicheren Untergrund und ein zurückhaltendes Volumen.
• Wähl Aufbau, Last, Unterstützungsgrad und Ausstiegsstrategie so, dass der definierte Standard gehalten werden kann; trainier nicht trotz akuter, scharfer, elektrisierender oder zunehmender Symptome weiter.

Progressionen & Alternativen

• RegressionExplosiver Liegestütz— Remove the clap while learning explosive take-off and landing.
• ProgressionDepth Plyometric Push-up— A more demanding landing variant requires a separate safety review.
• AlternativeLiegestütz— Use a non-impact press when power or landing is not the goal.