Altitude Drop Down

This is a hard exercise, as it will require rapid contraction and then explosive push off, using all your upper body muscles, whilst maintaining a strong core position.

For safety reason you may want to perform the movement with your knees resting on the floor, to reduce the workload on the upper body, and only use a low platform, placing suitable cushioned mats where your hands will land.

From your adopted position, either full (knees off the floor) or three quarter, keep your arms straight with your hands on the edge of your platform. Slide both hands simultaneously of the edge of the platforms, absorbing the impact by bending your arms, taking your elbows either to the sides (easier) or backwards, lowering your chest to the floor.

A number of different movements can be performed dependant upon your athletic ability.

(1) Lower down under control, and then repeat the movement.

(2) As above, however perform 1 - 3 press up movements immediately upon landing.

(3) Absorb the landing, then immediately push yourself up a few inches, aiming to take the hands off the floor by 2 - 4 inches.

(4) As above, however takes your hands back to your starting position on the raised platforms, fully straighten your arms and repeat the complete process for desired repetitions.

Always commence any new exercise in its easiest form, making sure you can complete the movement with good technique, prior to increasing the difficulty level.