We are only as good as our 'base of support' because the body works from the ground/bottom, up to counter the pull of gravity- especially noticeable in climbing. To be efficient in countering these effects of gravity, our posture (core) needs to be in a position that can produce downward force that is perpendicular to the 'ground'. If you are smearing on a vertical wall- your shin has to be at a particular angle between your foot (base) and your center of mass to produce downward force which will hold you 'up'. If that shin angle changes, you will slip in the direction that it gives to.
Concepts behind these exercises
'Feeling' and sensation based learning.
'Project' because these exercises you will figure out more by feeling through them on your own, as opposed to me telling exactly how to go about them. However, as you progress I will add some detail and complexity.
Push-Up Start
find levels of consistency within various exercises
It will take quite some time to become familiar with what actually feels consistent, so just be mindful of the 'cause and effect' of what you do and you'll be able to manage the 'dosage' of it all as you see fit.
Typically, I spend about 80-90% of my movement time, in the levels of #1 & #2, trying to make them more and more comfortable. If I come across a streak of high energy I will certainly take advantage and spend more time trying things out that I know are far ahead of me. Follow your interests and try to really feel out the connectedness of your body.
Below are three general 'core' ideas that you should be pretty familiar with, followed by the more specific plank base ideas, which we will use to progress back into those push-ups. (Each video should have a more detailed explanation when clicked on, if you need).
Core Ideas
Cat-Cow
Quadruped position (all four's). From this position ribs and pelvis flex up together and they extend down together- any contrast between them will make moving or loading difficult. The key here is getting them to move 'together'. In this scenario I like to imagine the spine as a piece of bamboo- when holding it with a hand on each end, the bamboo will naturally flex upward or downward depending on the direction of force that you apply. If you hold only one end and try to move it, it will create a 'wave' that works sequentially down to the other end and back. Same goes for when the center is held, both ends will still move in unison, opposing the application of force. It will only 'break' when the force applied from opposing ends creates a single point of fixation.
Strength is in length. No matter which direction the bamboo moves, it's length remains the same, as should your spine.
dead-bug
Back position- priority is to make sure ribs and pelvis are facing each other, (if each were a cup they would align). The 'bracing' is internal, as opposed to 'crunching or squeezing' with the outermost abs. Internal bracing means managing internal pressure appropriately, a check would be in how well can you breathe while maintaining your position. Proper breathing will allow that 'work load' or force to be dispersed throughout the entire body instead of just concentrating in one spot. Another check- if everything is well between ribs and pelvis, the limbs should feel free to move easily, because their 'base' or attachment points are secure and stable.
sitting to lying segmentation
Use hands on knees to 'close' off a space and then create as much length through the torso as you can to push yourself down into the floor inch by inch. Keep arms stretched as far as possible and tuck pelvis first. (Think about avoiding a punch to the gut). Keep these pretty slow to keep the difficulty level higher.
Plank Base Ideas/progressions
plank Base
The shortening of this plank to the knees will allow better focus on the ribs and pelvis that we are seeking. This is a nice combination of the dead-bug and the cat-cow as all of it applies together here. Strength should be pliable to allow easy movement and transitions- 'bend or break' rings very true. The plank is about gaining control of these aspects- knowing what to use and when and how all of that feels. Being able to move 'by feel' is a great advantage (such as in running and climbing).
Quad to Plank (4-3-4)
4-point, shift weight to 3-point to free up one leg and extend it to establish a full body plank and then match feet and reverse. Make sure to alternate leading leg. Keep Shoulder-blades 'stretched' apart from each other, load them as a structure and keep them connected to your 'core posture'.
(Video 2 is to increase the difficulty).
Push-Up (plank) Progression
Maintain that base plank position/feeling. These are ways to challenge your understanding and ability. This whole video sequence is a broad look at what the progression will look like, ending with the full version just to show the importance of that base plank and that it will not change throughout these.