Are pull-ups a goal of yours? If so, check out this innovative hollow body hold variation. This exercise has a great carryover to pull-ups!
This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. If you don’t have a dowel, band only also works.
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.
- Lie on the floor. Your head, torso, and hips should be in a stacked position. Lift your head and neck so they are several inches above the floor. Keep your chin tucked and neck in a neutral position. If this bothers your neck, you may rest your head on a yoga block.
- Grab onto the dowel, and adopt your preferred hand width.
- Lift up your legs so they are in a vertical position, fully extend your knees, and point your feet away from you (plantarflex).
- Brace your core muscles (360 degree brace around your spine), and tuck your ribs towards your hips (close the space in your midsection/wrinkle the front of your shirt).
- Now slowly lower your legs towards the floor, and to a range where you are able to maintain proper form. Maintain this position for the duration of the exercise.
- Now extend your elbows and perform an overhead press.
- Gain a moment of control, and return your arms to the starting position. In the starting position, do not allow your elbows to flare out.
- Do not keep your shoulder blades pinned. They are meant to move.
- When you return to the starting position pause and do a proper reset.
- For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to excessively elevate.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to leave the floor.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
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