Hollow Body For Stronger Core And Lats

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, particularly if you are really mindful of contracting them during the press-down component. ⁣

The band component when reaching back makes this exercise very anti-extension in nature. In other words, you will have to work really hard to prevent your back from arching, and ribcage from flaring. ⁣ ⁣⁣⁣⁣

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 brace your core muscles (360 degree brace).⁣⁣ ⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ ⁣⁣

Now slowly lower your legs towards the floor, 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 still, and elbows 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, and pause for a count.⁣⁣ ⁣⁣⁣⁣⁣ ⁣⁣⁣⁣

⁣⁣For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate. ⁣ ⁣