{"id":6810,"date":"2021-06-22T17:17:43","date_gmt":"2021-06-22T17:17:43","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=6810"},"modified":"2021-06-22T17:17:46","modified_gmt":"2021-06-22T17:17:46","slug":"hollow-body-for-stronger-core-and-lats","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/hollow-body-for-stronger-core-and-lats\/","title":{"rendered":"Hollow Body For Stronger Core And Lats"},"content":{"rendered":"\n<p class=\"has-text-align-left\">This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. While the band resistance isn\u2019t too significant, this exercise strengthens the lats, particularly if you are really mindful of contracting them during the press-down component. \u2063<\/p>\n\n\n\n<p class=\"has-text-align-left\">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. \u2063 \u2063\u2063\u2063\u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Hollow Body Hold + Band Resisted Lat Push-Downs\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Q1SKLfyg730?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Loop 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.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Grab onto the dowel, and adopt your preferred hand width. \u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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).\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Keep your neck in a neutral position, chin tucked, and tuck your ribs towards your hips (close the space in your midsection).\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Before you go, take a deep breath in (360 degrees of air around your spine), and brace your core muscles (360 degree brace).\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. \u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Once you hit your end range, really contract your lats and press the dowel towards your thighs, and pause for a count.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063For 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. \u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace). <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/www.ultimatepushups.com\/ultimate-package\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/121371743_362322228152138_2119983897493471978_n-21.jpg?resize=562%2C644&#038;ssl=1\" alt=\"\" class=\"wp-image-6814\" width=\"562\" height=\"644\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/121371743_362322228152138_2119983897493471978_n-21.jpg?w=749&amp;ssl=1 749w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/121371743_362322228152138_2119983897493471978_n-21.jpg?resize=262%2C300&amp;ssl=1 262w\" sizes=\"auto, (max-width: 562px) 100vw, 562px\" \/><\/a><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\" style=\"font-size:18px\">Get a package of\u00a0<em>The Ultimate Pull-Up Program\u00a0<\/em>and\u00a0<em>The Ultimate Push-Up Program<\/em>\u00a0for $157.\u00a0Both programs regularly cost $97 each, so you save $37.\u00a0<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/www.ultimatepushups.com\/ultimate-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. While the band resistance isn\u2019t too significant, this exercise strengthens the lats, particularly if you are really mindful of contracting them during the press-down component. \u2063 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. \u2063 \u2063\u2063\u2063\u2063 Coaching Tips:\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063Loop 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.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063 Grab onto the dowel, and adopt your preferred hand width. \u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063 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).\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063 Keep your neck in a neutral position, chin tucked, and tuck your ribs towards your hips (close the space in your midsection).\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063 Before you go, take a deep breath in (360 degrees of air around your spine), and brace your core muscles (360 degree brace).\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063 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.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063 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. \u2063 \u2063 Once you hit your end range, really contract your lats and press the dowel towards your thighs, and pause for a count.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063For 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. \u2063 \u2063 For the duration of the exercise, keep your core braced (360 degree brace). In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063\u2063\u2063 Get a package of\u00a0The Ultimate Pull-Up Program\u00a0and\u00a0The Ultimate Push-Up Program\u00a0for $157.\u00a0Both programs regularly cost $97 each, so you save $37.\u00a0 LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":6812,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[95,18,22,576,1,851,592,626,11,24],"tags":[181,174,182,802,840,425,399,398,324,612,177,178,684,407,525,527,113,752,183,271,326,325,173,409,408,516,237,400,396,250,116,259,522,523,632,770,716,479,668,669,688,667,524,650,651,653,652,272,238,43,39,534,117,830,340,114,42,468,343,195,41,186,112,40,554,38,37,510,196,379,378,377,97,622,96,405,404,443,754,812,172,470,331,298,241,35,111,342,36,577,578,185,115],"class_list":["post-6810","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-band-exercises","category-bodyweight-workouts","category-core-exercises","category-filler-exercises","category-fitness","category-home-workouts","category-minimal-equipment","category-mobility","category-pull-ups","category-the-ultimate-pull-up-program","tag-ab-exercise","tag-ab-exercises","tag-ab-training","tag-ab-work","tag-ab-workout","tag-ab-workouts","tag-ab-workouts-for-men","tag-ab-workouts-for-women","tag-advanced-core-exercises","tag-advanced-pull-ups","tag-band-exercises","tag-band-training","tag-band-workout","tag-band-workouts","tag-best-core-exercise","tag-best-core-workout","tag-coaching-pull-ups","tag-core-core-workout","tag-core-exercises","tag-core-stability","tag-core-stability-exercises","tag-core-stability-training","tag-core-training","tag-core-training-for-men","tag-core-training-for-women","tag-core-workout","tag-core-workouts","tag-core-workouts-for-men","tag-core-workouts-for-women","tag-female-pull-up-program","tag-female-pull-up-training","tag-female-pull-ups","tag-hollow-body","tag-hollow-body-hold","tag-hollow-body-holds","tag-home-fitness","tag-home-training","tag-home-workout","tag-home-workout-for-men","tag-home-workout-for-women","tag-home-workout-program","tag-home-workouts","tag-how-to-do-hollow-body-holds","tag-lat-exercise","tag-lat-workout","tag-lats-exercise","tag-lats-workout","tag-meghan-callaway-core","tag-meghan-callaway-core-training","tag-meghan-callaway-pull-up-program","tag-meghan-callaway-pull-ups","tag-meghan-callaway-pullups","tag-mens-pull-ups","tag-movement-preparation","tag-prehab-for-core","tag-pull-up-advice","tag-pull-up-challenge","tag-pull-up-exercises","tag-pull-up-program-for-women","tag-pull-up-tips","tag-pull-up-training","tag-pull-up-training-for-women","tag-pull-up-training-program","tag-pull-up-workouts","tag-pull-ups","tag-pull-ups-for-females","tag-pull-ups-for-women","tag-pullups","tag-push-up-training","tag-push-up-workouts","tag-push-ups-for-men","tag-push-ups-for-women","tag-resistance-band-exercise","tag-resistance-band-exercises","tag-resistance-band-workout","tag-resistance-band-workout-for-men","tag-resistance-band-workout-for-women","tag-running-training","tag-running-workout","tag-shoulder-durability","tag-shoulder-health","tag-shoulder-mobility","tag-shoulder-prehab","tag-shoulder-stability","tag-strong-core","tag-the-ultimate-pull-up-program","tag-ultimate-pull-up-program","tag-ultimate-pull-up-training","tag-ultimate-pull-ups","tag-warm-up-exercises","tag-warm-ups","tag-womens-pull-up-training","tag-womens-pull-ups","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Hollow Body For Stronger Core And Lats - Meghan Callaway<\/title>\n<meta name=\"description\" content=\"This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. While the band resistance isn\u2019t too significant, this exercise strengthens the lats, particularly if you are really mindful of contracting them during the press-down component.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/meghancallawayfitness.com\/my-blog\/hollow-body-for-stronger-core-and-lats\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hollow Body For Stronger Core And Lats - Meghan Callaway\" \/>\n<meta property=\"og:description\" content=\"This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. While the band resistance isn\u2019t too significant, this exercise strengthens the lats, particularly if you are really mindful of contracting them during the press-down component.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/hollow-body-for-stronger-core-and-lats\/\" \/>\n<meta property=\"og:site_name\" content=\"Meghan Callaway\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/meghancallawayfitness\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-06-22T17:17:43+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-06-22T17:17:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7921.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"419\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" 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