Tiger-Bend-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 stable surface and a controlled forearm-supported start; rehearse the elbow and wrist transition with assistance.
2. 2Starting position. Set the hands and feet in the prescribed relationship, extend the elbows, and stack the ribcage over the pelvis. Begin with the forearms or hands in the declared contact position, shoulders controlled, and the trunk braced.
3. 3Eccentric phase. Lower the body as one coordinated unit through the defined elbow and shoulder path. Lower or roll into the forearm position without crashing through the elbows or shoulders.
4. 4Bottom position. Reach the fixed depth marker without bouncing, twisting, or losing hand contact. Pause only in a stable forearm support from which the return is possible.
5. 5Concentric phase / lockout. Press the support away and return to the prescribed lockout or top position. Extend the elbows and press back to the hand-supported position without using a hip wave.
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. The forearm-to-hand transition and return are controlled; a handstand press or ordinary push-up is not the same node.

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.

• Crashing onto the forearms

  Korrektur: Use a partial range and more assistance until the transition is quiet.

Sicherheit

• Der Übergang stellt hohe lokale Anforderungen an Handgelenke, Ellbogen und Schultern; direkte Evidenz zu Ergebnissen fehlt, und die Übung bleibt eine Fertigkeit für die fachliche Einzelfallprüfung statt für eine automatische Auswahl.
• 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

• RegressionWandgestützter Handstand-Liegestütz— Use a more stable vertical press without the forearm transition.
• ProgressionFreestanding Tiger Bend Push-up— Any unsupported progression requires a separate node and review.
• AlternativeFreier Handstand-Liegestütz— Use a vertical press with a clearer standard when the transition is not the goal.