{"id":8688,"date":"2022-03-17T17:17:28","date_gmt":"2022-03-17T17:17:28","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=8688"},"modified":"2022-03-17T17:29:52","modified_gmt":"2022-03-17T17:29:52","slug":"two-unique-hollow-body-holds-you-need-to-try","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/two-unique-hollow-body-holds-you-need-to-try\/","title":{"rendered":"Two Unique Hollow Body Holds You Need To Try!"},"content":{"rendered":"\n<p class=\"has-text-align-left\">Hollow body holds are one of my favourite exercises for improving lumbo-pelvic stability. Here are two innovative hollow body hold variations I&#8217;m guessing you haven&#8217;t tried before! <\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Dynamic Hollow Body + Banded Retractions + Weight Plate<\/strong><\/p>\n\n\n\n<p>This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. The addition of the weight plate adds a slight element of instability to the exercise. \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 Dead Bugs + Band Resisted Retraction\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/NRxrhnWyw0w?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><strong>Coaching Tips: <\/strong>\u2063\u2063\u2063\u2063\u2063 <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Lie on the floor. Your head, torso, and hips should be in a stacked position. Lift up your legs so they are in a vertical position, and fully extend your knees. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Keep your neck in a neutral position, and chin tucked. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Hold a long resistance band in each hand, and slide the band through a light weight plate. There should be resistance in the band for 100% of the exercise. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>While keeping your elbows straight (but not hyperextended), draw your shoulder blades together and towards your spine (retract). When you do this your hands will spread apart. \u2063\u2063\u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Before each rep, take a deep breath in (360 degrees of air around your spine), 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).\u2063\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 and arms towards the floor, and to a range where you are able to maintain proper form. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Gain a moment of control, and return to the starting position. \u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do not keep your shoulder blades pinned. They are meant to move. \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063\u2063\u2063For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to excessively elevate. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. \u2063 \u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core muscles 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.<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) Hollow Body + Band Resisted Overhead Dowel Presses<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. \u2063\u2063\u2063 \u2063This exercise has a great carryover to pull-ups. <\/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 + Band Resisted Overhead Dowel Presses\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/QSbPiN_1PGE?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: <\/strong>\u2063 <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Lie on the floor. Your head, torso, and hips should be in a stacked position. Lift up your legs so they are in a vertical position, and fully extend your knees.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Keep your neck in a neutral position, and chin tucked.<\/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<\/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. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Before each rep, take a deep breath in (360 degrees of air around your spine), 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).\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now extend your elbows and perform an overhead press. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Gain a moment of control, return your arm and the weight to the starting position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do not keep your shoulder blades pinned. They are meant to move. \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>When you return to the starting position pause and do a proper reset. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to excessively elevate. \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. \u2063 \u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine). \u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms \u2063of breathing, do what works and feels best for you. \u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full 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\/09\/121371743_362322228152138_2119983897493471978_n.jpg?resize=562%2C644&#038;ssl=1\" alt=\"\" class=\"wp-image-7773\" width=\"562\" height=\"644\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/09\/121371743_362322228152138_2119983897493471978_n.jpg?w=749&amp;ssl=1 749w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/09\/121371743_362322228152138_2119983897493471978_n.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 has-medium-font-size\">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>Hollow body holds are one of my favourite exercises for improving lumbo-pelvic stability. Here are two innovative hollow body hold variations I&#8217;m guessing you haven&#8217;t tried before! #1) Dynamic Hollow Body + Banded Retractions + Weight Plate This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. The addition of the weight plate adds a slight element of instability to the exercise. \u2063 \u2063\u2063\u2063\u2063 Coaching Tips: \u2063\u2063\u2063\u2063\u2063 Lie on the floor. Your head, torso, and hips should be in a stacked position. Lift up your legs so they are in a vertical position, and fully extend your knees. Keep your neck in a neutral position, and chin tucked. Hold a long resistance band in each hand, and slide the band through a light weight plate. There should be resistance in the band for 100% of the exercise. While keeping your elbows straight (but not hyperextended), draw your shoulder blades together and towards your spine (retract). When you do this your hands will spread apart. \u2063\u2063\u2063\u2063\u2063 \u2063\u2063 Before each rep, take a deep breath in (360 degrees of air around your spine), 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).\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063 Now slowly lower your legs and arms towards the floor, and to a range where you are able to maintain proper form. Gain a moment of control, and return to the starting position. \u2063\u2063\u2063\u2063 Do not keep your shoulder blades pinned. They are meant to move. \u2063\u2063\u2063 \u2063\u2063\u2063\u2063For 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. \u2063 \u2063\u2063\u2063\u2063 For the duration of the exercise, keep your core muscles braced (360 degree brace). In terms of breathing, do what works and feels best for you. #2) Hollow Body + Band Resisted Overhead Dowel Presses This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. \u2063\u2063\u2063 \u2063This exercise has a great carryover to pull-ups. Coaching Tips: \u2063 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.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 Lie on the floor. Your head, torso, and hips should be in a stacked position. Lift up your legs so they are in a vertical position, and fully extend your knees. Keep your neck in a neutral position, and chin tucked. Grab onto the dowel, and adopt your preferred hand width. \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. Before each rep, take a deep breath in (360 degrees of air around your spine), 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).\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063 Now extend your elbows and perform an overhead press. Gain a moment of control, return your arm and the weight to the starting position. Do not keep your shoulder blades pinned. They are meant to move. \u2063\u2063\u2063 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. \u2063 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. \u2063 \u2063\u2063\u2063\u2063 For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine). \u2063\u2063 \u2063 In terms \u2063of breathing, do what works and feels best for you. \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":8693,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[95,18,22,576,851,592,626,1474,11,23],"tags":[182,802,840,425,878,875,500,811,526,868,870,871,525,877,897,1189,965,869,896,972,1188,895,527,885,968,1190,964,867,887,969,1191,966,1276,1036,1026,1025,958,960,891,957,959,890,956,955,882,886,1117,1116,1114,1119,1111,1115,1113,1118,1275,1274,1272,1273,1035,1034,1032,1033,1024,1023,1021,1022,859,183,874,881,271,860,173,880,872,883,516,237,884,876,396,292,1065,1066,1063,1064,257,522,1069,1070,523,1068,479,667,1062,1399,1067,1400,272,635,961,954,290,879,469,218,967,1397,970,97,622,96,1112,776,1271,1270,1269,1268,1267,443,754,1018,1031,1030,333,1029,1028,1027,1020,317,470,331,590,298,467,1037,845,1019,762,1398,747,437,671,670,873,818],"class_list":["post-8688","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-band-exercises","category-bodyweight-workouts","category-core-exercises","category-filler-exercises","category-home-workouts","category-minimal-equipment","category-mobility","category-muscle-ups","category-pull-ups","category-shoulder-health","tag-ab-training","tag-ab-work","tag-ab-workout","tag-ab-workouts","tag-anti-rotation","tag-anti-rotational-exercises","tag-athlete-training","tag-athletic-training","tag-best-ab-exercise","tag-best-ab-exercises","tag-best-ab-workout","tag-best-ab-workouts","tag-best-core-exercise","tag-best-core-exercise-for-athletes","tag-best-core-exercise-for-pull-ups","tag-best-core-exercise-for-push-ups","tag-best-core-exercise-for-runners","tag-best-core-exercises","tag-best-core-exercises-for-athletes","tag-best-core-exercises-for-pull-ups","tag-best-core-exercises-for-push-ups","tag-best-core-exercises-for-runners","tag-best-core-workout","tag-best-core-workout-for-athletes","tag-best-core-workout-for-pull-ups","tag-best-core-workout-for-push-ups","tag-best-core-workout-for-runners","tag-best-core-workouts","tag-best-core-workouts-for-athletes","tag-best-core-workouts-for-pull-ups","tag-best-core-workouts-for-push-ups","tag-best-core-workouts-for-runners","tag-best-exercise-for-rotator-cuff-stability","tag-best-exercise-for-scapula-stability","tag-best-exercise-for-shoulder-mobility","tag-best-exercise-for-shoulder-stability","tag-best-home-training-program","tag-best-home-workout","tag-best-home-workout-exercise","tag-best-home-workout-exercises","tag-best-home-workout-program","tag-best-home-workouts","tag-best-minimal-equipment-exercise","tag-best-minimal-equipment-workout","tag-best-oblique-exercises","tag-best-oblique-workout","tag-best-resistance-band-exercise-for-athletes","tag-best-resistance-band-exercise-for-runners","tag-best-resistance-band-exercises-for-athletes","tag-best-resistance-band-exercises-for-runners","tag-best-resistance-band-workout-for-athletes","tag-best-resistance-band-workout-for-runners","tag-best-resistance-band-workouts-for-athletes","tag-best-resistance-band-workouts-for-runners","tag-best-rotator-cuff-exercise","tag-best-rotator-cuff-exercises","tag-best-rotator-cuff-workout","tag-best-rotator-cuff-workouts","tag-best-scapula-exercise","tag-best-scapula-exercises","tag-best-scapula-workout","tag-best-scapula-workouts","tag-best-shoulder-exercise","tag-best-shoulder-exercises","tag-best-shoulder-workout","tag-best-shoulder-workouts","tag-core-exercise","tag-core-exercises","tag-core-exercises-for-athletes","tag-core-exercises-for-runners","tag-core-stability","tag-core-strength","tag-core-training","tag-core-training-for-athletes","tag-core-training-for-runners","tag-core-warm-up","tag-core-workout","tag-core-workouts","tag-core-workouts-for-athletes","tag-core-workouts-for-runners","tag-core-workouts-for-women","tag-dead-bug","tag-dead-bug-exercise","tag-dead-bug-exercises","tag-dead-bug-workout","tag-dead-bug-workouts","tag-dead-bugs","tag-hollow-body","tag-hollow-body-exercise","tag-hollow-body-exercises","tag-hollow-body-hold","tag-hollow-body-workouts","tag-home-workout","tag-home-workouts","tag-how-to-do-dead-bug","tag-how-to-do-front-planks","tag-how-to-do-hollow-body","tag-how-to-do-side-planks","tag-meghan-callaway-core","tag-minimal-equipment","tag-minimal-equipment-exercise","tag-minimal-equipment-workout","tag-oblique-exercises","tag-oblique-workouts","tag-overhead-mobility","tag-plank-challenge","tag-plank-exercise","tag-plank-form","tag-plank-workouts","tag-resistance-band-exercise","tag-resistance-band-exercises","tag-resistance-band-workout","tag-resistance-band-workouts","tag-rotator-cuff","tag-rotator-cuff-exercise","tag-rotator-cuff-exercises","tag-rotator-cuff-training","tag-rotator-cuff-workout","tag-rotator-cuff-workouts","tag-running-training","tag-running-workout","tag-scapula","tag-scapula-exercise","tag-scapula-exercises","tag-scapula-stability","tag-scapula-training",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This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Two Unique Hollow Body Holds You Need To Try! - Meghan Callaway<\/title>\n<meta name=\"description\" content=\"Hollow body holds are one of my favourite exercises for improving lumbo-pelvic stability. 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