Hollow body holds are one of my top exercises for improving lumbo-pelvic stability (think core).
This week I am sharing 5 unique hollow body hold variations you might not have tried before.
#1) Hollow Body Hold + Band Resisted Lat Push-Downs
This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. While the band resistance isn’t too significant, this exercise strengthens the lats. Also, the band resisted push-downs make this exercise extremely anti-extension in nature.
Coaching Tips:
- Loop a resistance band around a secure surface and slide the dowel through the band. There should be resistance in the band for 100% of the exercise.
- Grab onto the dowel, and adopt your preferred hand width.
- Lie on the floor. Lift up your legs so they are in a vertical position, fully extend your knees, point your feet away from you (plantarflex).
- Keep your neck in a neutral position, chin tucked, and tuck your ribs towards your hips (close the space in your midsection).
- Before you go, take a deep breath in (360 degrees of air around your spine), and contract your anterior core muscles.
- Now slowly lower your legs towards the ground, and to a range where you are able to maintain proper form (and feel your anterior core muscles). Maintain this position for the duration of the exercise.
- While keeping your body in a fixed position, and elbows relatively straight (but not hyperextended), lower your arms and dowel behind you, and to a range where you are able to maintain proper form. Once you hit your end range, really contract your lats and press the dowel towards your thighs.
- For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate. Your torso and hips should remain square to the ceiling.
- In terms of breathing, do what works and feels best for you.
#2) Hollow Body Hold + Single Arm Bottoms-Up Kettlebell Presses
This exercise improves lumbo-pelvic stability, shoulder and scapular controlled mobility, and grip strength. The unilateral bottoms-up kettlebell presses make this exercise both extremely anti-extension and anti-rotational.
Coaching Tips:
- Hold a kettlebell in a bottoms-up position.
- Lie on the floor. Lift up your legs so they are in a vertical position, fully extend your knees, point your feet away from you (plantarflex).
- Keep your neck in a neutral position, chin tucked, and tuck your ribs towards your hips (close the space in your midsection).
- Before you go, take a deep breath in (360 degrees of air around your spine), and contract your anterior core muscles.
- Now slowly lower your legs towards the ground, and to a range where you are able to maintain proper form (and feel your anterior core muscles). Maintain this position for the duration of the exercise.
- While keeping your body in a fixed position, perform unilateral bottoms-up kettlebell presses.
- In the top position of the presses, your hand, elbow and wrist should be in a stacked position, and the weight should be over your armpit.
- Gain a moment of control in the top position, then lower the weight to the bottom position with control.
- In the bottom position, your elbow should form roughly a 45 degree angle with your body, and should not flare out. Your forearm should remain in a vertical position. Do not allow your forearm to collapse in towards your body.
- For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate.
- In terms of breathing, do what works and feels best for you.
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#3) Hollow Body Hold + Pallof Presses
This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. This exercise is both anti-extension and anti-rotational in nature.
Coaching Tips:
- Loop a resistance band around a secure surface and hold the band. The band should be chest height, and there should be tension in the band for 100% of the exercise.
- When you extend your arms, the band and your arms should form a 90 degree angle.
- Lie on the floor. Lift up your legs so they are in a vertical position, fully extend your knees, point your feet away from you (plantarflex).
- Keep your neck in a neutral position, chin tucked, and tuck your ribs towards your hips (close the space in your midsection).
- Before you go, take a deep breath in (360 degrees of air around your spine), and contract your anterior core muscles.
- Now slowly lower your legs towards the ground, and to a range where you are able to maintain proper form (and feel your anterior core muscles). Maintain this position for the duration of the exercise.
- While keeping your body in a fixed position, perform Pallof presses.
- For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate.
- In terms of breathing, do what works and feels best for you.
#4) Hollow Body Hold + Mobility Challenge
This exercise improves lumbo-pelvic stability, and controlled mobility in different parts of the body, including the hips and shoulders. This exercise also strengthens the hip flexors.
Coaching Tips:
- Sit on the floor, and hold a dowel. Bend your knees, and lift your feet from the floor. Lean back a tiny bit. Your head, torso and hips should be in a stacked position.
- While remaining in this position, tuck your knees in towards your body, reach forward with your arms and bring the dowel around and under your feet. Once you do this, extend your knees and plantarflex your feet.
- Now perform the reverse movements.
- Once you are back in the starting position, contract your anterior core muscles, reach back with your arms, lower your body to the floor, and get into a full hollow body position. As you are doing so, point your feet away from you (plantarflex).
- Gain a moment of control, and return your body to the starting position.
- For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate.
- Perform 100% of the movements with complete control, and do not allow the dowel to hit your legs or feet. This is much easier said than done ;).
- In terms of breathing, do what works and feels best for you.
#5) Hollow Body Hold + Single Arm Anti-Rotational Fly
This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. You do not need to go heavy to make this challenging. The single arm fly makes this extremely anti-rotational in nature.
Coaching Tips:
- Hold a dumbbell in one hand.
- Lie on the floor. Lift up your legs so they are in a vertical position, fully extend your knees, point your feet away from you (plantarflex).
- Keep your neck in a neutral position, chin tucked, and tuck your ribs towards your hips (close the space in your midsection).
- Before you go, take a deep breath in (360 degrees of air around your spine), and contract your anterior core muscles.
- Now slowly lower your legs towards the ground, and to a range where you are able to maintain proper form (and feel your anterior core muscles). Maintain this position for the duration of the exercise.
- While keeping your body in a fixed position, perform unilateral dumbbell flies.
- For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate.
- In terms of breathing, do what works and feels best for you.
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