Exercise videos showing how to perform a Shove Off.
The individual begins by standing in front of an elevated surface with a ledge that will bear the weight of the individual. The body is tilted forward with the hands and arms extended and the back and legs held straight. The body is allowed to continue to fall forward and the individual catches their weight on the elevated surface with their hands in a palm-down position and arms bent. The arms are then forcefully extended to push the body back to the upright position. The waist is not bent at any time during the exercise.
The difficulty of this exercise may be increased by selecting a lower surface which decreases the leverage of the arms and moves the center of gravity forwards towards the hands.