Hand Release Pushups Technique: HRP Form & Start

Starting position and movement cues (movement 01-04) for HRP technique

Starting position and setup (hands, feet, head position)

• Lie face down on the floor with a neutral neck. Keep shoulders over wrists, hands just outside shoulder width, fingers spread.
• Feet about hip width, toes tucked or pointed depending on comfort.
• Engage the core and glutes to hold a straight line from head to heels.
• Look slightly forward to protect your neck.
• Maintain a quiet, controlled breathing pattern as you set up.

Movement 01 to 04 overview and how to count valid reps

• Movement 01: descend with control, elbows tracking around 45 degrees, chest nearly to the floor.
• Movement 02: at the bottom, release your hands off the floor briefly as part of the Hand-Release Push-Up Arm Extension (HRP) sequence, then re grip.
• Movement 03: press up, extending arms fully while staying tight through the torso.
• Movement 04: return to the top position with hips and spine in line, then reset for the next rep. Per AFT rules, a rep is counted only after Movement 04 completes and you return to the starting position with arms fully extended at the top.

Form cues, common mistakes, drills, and Equipment/Surface considerations

Common form mistakes and corrective cues

• Hands under the shoulders, grip firm but not tight, fingers spread.
• Brace the core and glutes to keep a straight line from head to heels.
• Lower with control; elbows about 45 degrees, chest near the floor, neck in a neutral position.
• At the bottom, lift the hands completely off the surface briefly, then replace and press through the palms.
• Finish with full extension and hips level.
• Toe placement in line with the hips, feet together or slightly apart.

Drills to reinforce HRP technique

• Incline HRP progression on a bench; master the bottom release before moving to the floor.
• Bottom-release hold: at bottom, lift hands off the surface for 1 second.
• Tempo push-ups with release: 3-1-1 pace emphasizing the bottom release and push.

Equipment and surface tips (mat vs hard floor, footwear, ankle support)

• Choose a stable surface with good grip; a non-slip mat can help wrist comfort.
• Footwear: flat shoes or barefoot for feel.
• Ankle support optional if instability exists, but rely on technique first.

Two-Minute test scoring, HRP integration with AFT metrics, and edge cases

Scoring mechanics and rep counting during the two-minute window

The two-minute clock starts with the first HRP rep and ends at two minutes. A valid HRP rep adds to the count when the hand release is complete and the rep finishes with a clear arm extension and proper body alignment. The app tallies each valid rep in real time. Rest within the window is allowed but not counted as reps and can affect total output if overused. Verification criteria lock in when a rep is recognized as complete and meets form checks. Partial reps count only if they meet the minimum extension and control defined by the app.

Edge cases, rest allowances, partial reps, and verification criteria

If time expires mid rep, the unfinished attempt does not count. Reps flagged as unclear may require review, and occasional verification gaps can occur if the sensor input is ambiguous. Partial reps that do not reach the required extension or lose control are not counted. The window ends exactly at two minutes, and the final rep status reflects verification status.

Translating HRP reps to overall AFT score (MDL/SDC/2MR integration)

HRP reps feed into the AFT scoring framework through MDL, SDC, and 2MR components. Each valid rep influences those metrics and, by extension, the overall score. Rest allowances and rep consistency shape how MDL, SDC, and 2MR interact to produce the final two-minute outcome.