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Bodyweight Rocking pushups/OS

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bluejeff

Level 7 Valued Member
So I had never heard of these until I was reading through some members logs yesterday and saw them in @Kiacek 's log. I wondered what they were and went and looked them up. That of course led me to Original Strength, which I only had an inkling of an idea about previously (I ended up watching all kinds of OS videos and even bought a book on kindle!). I tried a couple sets with my knees down, and a couple sets with my knees floating (an elevated rocking pushup). I immediatley saw the benefit. These seem like a bodyweight/full body landmine press. The shoulder moves almost exactly the same way, with the scapulae moving through a large range of motion.

As a side note: Tim Anderson of OS claims that he "discovered" he could do OAOL pushups after training with crawl variations! If that's true, that's a serious WHT effect!

Has anyone else used these? Or do you have OS experience and benefits? I only have done them for like a day and a half but think I found my next big thing...
 
I am an OS level 2 coach.

I came to it after several years post disc herniation and a lot of pain.

I used crawling and built up to a knees up backwards crawl of 60 minutes straight.

After spending time playing with crawling and loading where necessary I found I could do a one arm pushup. Crawling and rocking also allowed me to achieve a pistol as well.

Rocking pushups combine a vertical and horizontal press (a kind of Incline bench angle of press). They utilise a lot of benefits.
As the quads push forwards the Lats assist in pulling forwards (think straight arm pulldown).

Also try commando rocking (on forearms) sink back into almost a yoga child pose. Keep hum on heals and push hands away from you.
Use your lats and quads to move you forwards until shoulders are either over elbows or further forwards until over hands (as soon as the shoulders pass over the elbows you will become keenly aware of your arms, shoulders and core)....and use your triceps and shoulders to move you backwards. It is amazing for shoulder, scapula stability and can do wonders to an overhead press.
Hi rep forearm rocking has brought on great strength increases for some of my clients.

Alongside the play time with rocking, don't overlook rolling (I initially did). It is so powerful and being that our biggest organ is our skin, it is great tactile stimulation for our whole body. The floor is your foam roller. Rolking patterns are also where we first discovered our gait pattern as babies.

Richard
 
Ricky01 said:
Also try commando rocking (on forearms) sink back into almost a yoga child pose. Keep hum on heals and push hands away from you.
Use your lats and quads to move you forwards until shoulders are either over elbows or further forwards until over hands (as soon as the shoulders pass over the elbows you will become keenly aware of your arms, shoulders and core)....and use your triceps and shoulders to move you backwards. It is amazing for shoulder, scapula stability and can do wonders to an overhead press.
Hi rep forearm rocking has brought on great strength increases for some of my clients.
Click to expand...
These look awesome! Thanks so much!

My rolling needs some practice for sure...
 
bluejeff said:
So I had never heard of these until I was reading through some members logs yesterday and saw them in @Kiacek 's log. I wondered what they were and went and looked them up. That of course led me to Original Strength, which I only had an inkling of an idea about previously (I ended up watching all kinds of OS videos and even bought a book on kindle!). I tried a couple sets with my knees down, and a couple sets with my knees floating (an elevated rocking pushup). I immediatley saw the benefit. These seem like a bodyweight/full body landmine press. The shoulder moves almost exactly the same way, with the scapulae moving through a large range of motion.

As a side note: Tim Anderson of OS claims that he "discovered" he could do OAOL pushups after training with crawl variations! If that's true, that's a serious WHT effect!

Has anyone else used these? Or do you have OS experience and benefits? I only have done them for like a day and a half but think I found my next big thing...
Click to expand...
@bluejeff - I know a thing or two about OS. I used forward and backward loaded crawling and built my OAOLPU without practicing or training for it. Before the loaded crawling, no OAOLPU, no matter how many of the traditional methods I'd tried.
 
Geoff Neupert said:
@bluejeff - I know a thing or two about OS. I used forward and backward loaded crawling and built my OAOLPU without practicing or training for it. Before the loaded crawling, no OAOLPU, no matter how many of the traditional methods I'd tried.
Click to expand...
That's so cool! Aren't you a co-author of the book? I just started reading it. I am very excited; I love learning about human movement and am in pursuit of an exercise science degree, and possibly physical therapy after that in the future. With the immediate results I have felt after just a day of practicing some of these motions, I am honestly quite shocked that you don't hear about this system more often. At least I haven't.

I have been dealing with some neck and shoulder tension for over a year. My own physical therapist helped me quite a bit with it, but I have been having trouble getting certain scapular muscles to fire correctly and consistently. The rocking motions and the rocking pushups provided nearly instant relief for this!
 
OS is one of those things for me that falls into the category of "Things are working well, help me screw it up". Every time I return to regular OS work, I ask myself why I stopped. I guess it works too well!
Prone neck nods and rotations do wonders for me, rolling is the one thing that helps "reset" my core stability (it immediately returns a 1 on the RS FMS test to a 2 or 3), and rocking in a 4 point position really helps loosen up my left hip.
 
bluejeff said:
That's so cool! Aren't you a co-author of the book? I just started reading it. I am very excited; I love learning about human movement and am in pursuit of an exercise science degree, and possibly physical therapy after that in the future. With the immediate results I have felt after just a day of practicing some of these motions, I am honestly quite shocked that you don't hear about this system more often. At least I haven't.

I have been dealing with some neck and shoulder tension for over a year. My own physical therapist helped me quite a bit with it, but I have been having trouble getting certain scapular muscles to fire correctly and consistently. The rocking motions and the rocking pushups provided nearly instant relief for this!
Click to expand...
Glad to hear of your results, @bluejeff.

Yes, I'm the co-author.

Forgot to mention - I used the loaded crawling to get my bodyweight pistols as well. Could do counterbalanced before, just not bodyweight.
 
Training for Life said:
Are you human?
Click to expand...

Haha thank you

It took about 18 months. I should say that almost all I did was crawling. For a long while I alternated each week either a long forwards or long backwards on day one....
A backwards hill crawls on day two....a sled crawl on day three....and a short band loaded crawl on day three.

Nearer the time of testing it I found a breakthrough .... Mini band around wrists crawling. This works for forwards but is amazing for backwards. Crawl deliberately slowly and reisstvthr band as it tries to pull your hands towards the other.
I ended up using this loaded crawling and working from a light band from 5 minutes to 10 and then medium band, then heavy, then extra heavy. It was at that point that I tested the one arm pushup AND the long backwards crawl.

To answer the other question....it felt absolutely horrible. I was so proud to have been in control of my breathing the whole time, but it was not fun at all.

I competed in a charity crawling event for WaterAid and after that stopped most of my crawling for about 16 months. I now crawl almost everyday but in a 'play' mode....what I mean is 'crawl-catch'....try crawling whilst throwing a ball up and catching it. This is a huge OS 3 pillars test (breathing, Vestibular system and gait pattern).

Richard
 
Ricky01 said:
Mini band around wrists crawling. This works for forwards but is amazing for backwards. Crawl deliberately slowly and reisstvthr band as it tries to pull your hands towards the other.
Click to expand...
Ah, I forgot about that one! Thanks for the write-up. Once I reach Timeless Simple I consider a cycle of Deadlifts and Crawling (slow grind + full body strength endurance) - as a same but different approach to S&S (hinge + full body "press" // one slow grind + one conditioning move).
 
bluejeff said:
So I had never heard of these until I was reading through some members logs yesterday and saw them in @Kiacek 's log. I wondered what they were and went and looked them up. That of course led me to Original Strength, which I only had an inkling of an idea about previously (I ended up watching all kinds of OS videos and even bought a book on kindle!). I tried a couple sets with my knees down, and a couple sets with my knees floating (an elevated rocking pushup). I immediatley saw the benefit. These seem like a bodyweight/full body landmine press. The shoulder moves almost exactly the same way, with the scapulae moving through a large range of motion.

As a side note: Tim Anderson of OS claims that he "discovered" he could do OAOL pushups after training with crawl variations! If that's true, that's a serious WHT effect!

Has anyone else used these? Or do you have OS experience and benefits? I only have done them for like a day and a half but think I found my next big thing...
Click to expand...
OS is really great. Very low cost, high return.

Rolling helps me to iron out all those little winkles in my lower back, shoulders, and hips.
Backwards Baby Crawling has helped me to reposition my right shoulder or improve its movement pattern (it used to click when raising my arm overhead).
Neck nods have basically freed up my neck (my vertebrae used to give me a grinding/crunching feeling).
Breathing is great anyway.
Relaxed rocking often realigns my hips and elbows.
One-arm Rocking really turns on the stabilizers in your midsection.
Dead Bugs have helped me with spinal stabilization, improved my motor patterns, alleviated knee pain (thanks @Geoff Neupert and his SoreKneeSolution!). My arms and legs move better and my hips and shoulders feel better because of Dead Bugs.

All great stuff!
 
Hello,

@Geoff Neupert
These results are incredible !

Assuming the great carryover OS has, is it possible to use or as a stand alone programme (or paired with naked warrior + pull up + easy running) to build some sort of strength and conditioning 'a la S&S' ?

Thanks again for all the wonderful work !

Kind regards,

Pet'
 
Ricky01 said:
a short band loaded crawl on day three.

Nearer the time of testing it I found a breakthrough .... Mini band around wrists crawling. This works for forwards but is amazing for backwards. Crawl deliberately slowly and reisstvthr band as it tries to pull your hands towards the other.
Click to expand...
What types of other ways you or anyone else for that matter have used resistance bands in crawling practice other than having the band around your wrists? This is very intriguing!
 
pet' said:
Hello,

@Geoff Neupert
These results are incredible !

Assuming the great carryover OS has, is it possible to use or as a stand alone programme (or paired with naked warrior + pull up + easy running) to build some sort of strength and conditioning 'a la S&S' ?

Thanks again for all the wonderful work !

Kind regards,

Pet'
Click to expand...
@pet' - Yes, it can be used as a standalone or mixed program.

I achieved those results from an 18 month period from September 2010 to April 2012.

I crawled 6 days a week, usually alternating between forward and backward crawling (mostly loaded with up to 200 pounds of chain).

Several days a week I did bodyweight work - pull ups, dips, and pistols, and their variations.

Zero kettlebell. Zero barbell.

After my experiment, I'd lost about 15-20 pounds of bodyweight, but my strength had actually INCREASED.

I did 4 sets of 10 double Cleans with a pair of 40s with 2 minutes rest. I'd not been able to do that when I'd been heavier. And without practicing my O-lifts, I was still able to Power Snatch 100kg from above the knee.

So yes, for the right people under the right circumstances, it can be a VERY powerful stimulus for both strength & conditioning.

Hope that helps.
 
Bauer said:
One-arm Rocking really turns on the stabilizers in your midsection
Click to expand...
My rehab department is in the basement of a hospital and for sanitary issues, I don’t have anyone crawling. The one arm rocking version is an EXCELLENT alternative. I usually have them perform regular rocking drills to prime the joints and get their core turned on.

what most patients that I treat don’t realize, even though their spines have degeneration, their contributing factors come from tight hips, thoracic spine, and pelvis. Rolling and rocking pretty much hits on all those.
 
Bauer said:
OS is really great. Very low cost, high return.

Rolling helps me to iron out all those little winkles in my lower back, shoulders, and hips.
Backwards Baby Crawling has helped me to reposition my right shoulder or improve its movement pattern (it used to click when raising my arm overhead).
Neck nods have basically freed up my neck (my vertebrae used to give me a grinding/crunching feeling).
Breathing is great anyway.
Relaxed rocking often realigns my hips and elbows.
One-arm Rocking really turns on the stabilizers in your midsection.
Dead Bugs have helped me with spinal stabilization, improved my motor patterns, alleviated knee pain (thanks @Geoff Neupert and his SoreKneeSolution!). My arms and legs move better and my hips and shoulders feel better because of Dead Bugs.

All great stuff!
Click to expand...
@Bauer - So great to hear!
 
bluejeff said:
So I had never heard of these until I was reading through some members logs yesterday and saw them in @Kiacek 's log. I wondered what they were and went and looked them up. That of course led me to Original Strength, which I only had an inkling of an idea about previously (I ended up watching all kinds of OS videos and even bought a book on kindle!). I tried a couple sets with my knees down, and a couple sets with my knees floating (an elevated rocking pushup). I immediatley saw the benefit. These seem like a bodyweight/full body landmine press. The shoulder moves almost exactly the same way, with the scapulae moving through a large range of motion.

As a side note: Tim Anderson of OS claims that he "discovered" he could do OAOL pushups after training with crawl variations! If that's true, that's a serious WHT effect!

Has anyone else used these? Or do you have OS experience and benefits? I only have done them for like a day and a half but think I found my next big thing...
Click to expand...
Lots of crawling, deadbugs, segmental rolling is how I maintain my OAOLPU. if I need any touch up or specific skill work, its minimal at most :)
 
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