This is a complex movement in 3 stages. Start from a standing position.

  1. Drop to the floor, face down, bracing your fall with your hands. Ensure that your whole body is in contact with the floor.
  2. Keeping your hands on the floor, jump to a squat position.
  3. Jump up to a standing position, clapping your hands above your head as you do so.

Count one repetition per clap.


– Clap your hands behind your head.
– Ensure your chest is touching the floor.
– Make sure that you brace your fall with your hands but do not do a push-up.

Alternative exercise:

– Burrol