{"id":8868,"date":"2022-04-25T18:21:37","date_gmt":"2022-04-25T18:21:37","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=8868"},"modified":"2022-05-03T01:40:19","modified_gmt":"2022-05-03T01:40:19","slug":"this-hollow-body-hold-is-very-specific-to-pull-ups","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/this-hollow-body-hold-is-very-specific-to-pull-ups\/","title":{"rendered":"This Hollow Body Hold Is Very Specific To Pull-Ups"},"content":{"rendered":"\n<p class=\"has-text-align-left\"><strong><a href=\"https:\/\/ultimatepullups.com\" target=\"_blank\" rel=\"noreferrer noopener\">Are pull-ups a goal of yours<\/a><\/strong>? If so, check out this innovative hollow body hold variation. This exercise has a great carryover to pull-ups!&nbsp;<\/p>\n\n\n\n<p>This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility.\u2063 If you don\u2019t have a dowel, band only also works. \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 + 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\">\u2063<strong>Coaching Tips: \u2063<\/strong> <\/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 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.\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063Grab 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>Lift up your legs so they are in a vertical position, fully extend your knees, and point your feet away from you (plantarflex).\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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<\/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. Maintain this position for the duration of the exercise.\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, and return your arms to the starting position. In the starting position, do not allow your elbows to flare out.<\/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 \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-large is-resized\"><a href=\"https:\/\/meghancallawayfitness.com\/pistol-squat-package\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/11\/Pull-up-Pistol-Package.jpg?resize=768%2C576&#038;ssl=1\" alt=\"\" class=\"wp-image-8756\" width=\"768\" height=\"576\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/11\/Pull-up-Pistol-Package.jpg?resize=1024%2C768&amp;ssl=1 1024w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/11\/Pull-up-Pistol-Package.jpg?resize=300%2C225&amp;ssl=1 300w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/11\/Pull-up-Pistol-Package.jpg?resize=768%2C576&amp;ssl=1 768w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/11\/Pull-up-Pistol-Package.jpg?resize=1536%2C1152&amp;ssl=1 1536w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/11\/Pull-up-Pistol-Package.jpg?resize=2048%2C1536&amp;ssl=1 2048w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/a><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#e5e5e5\">Get a package of&nbsp;<em>The Ultimate Pull-Up Program&nbsp;<\/em>and&nbsp;<em>The Ultimate Pistol Squat Program<\/em> for $157.&nbsp;<strong>Both programs regularly cost $97 each, so you save $37.&nbsp;<\/strong><\/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:\/\/meghancallawayfitness.com\/pistol-squat-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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!&nbsp; This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility.\u2063 If you don\u2019t have a dowel, band only also works. \u2063\u2063 \u2063Coaching 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 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.\u2063\u2063 \u2063\u2063Grab onto the dowel, and adopt your preferred hand width. \u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063 Lift up your legs so they are in a vertical position, fully extend your knees, and point your feet away from you (plantarflex).\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 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 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.\u2063\u2063 \u2063 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. \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 \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&nbsp;The Ultimate Pull-Up Program&nbsp;and&nbsp;The Ultimate Pistol Squat Program for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp; LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":8872,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[95,22,576,851,592,11,23,24],"tags":[182,802,840,425,612,500,811,1130,1136,1157,1049,1047,1135,1158,1159,1050,1048,1128,526,868,870,871,525,877,897,1189,965,869,896,972,1188,895,527,885,968,1190,964,867,887,969,1191,966,1036,1026,1025,1127,1125,958,960,891,957,959,890,956,955,1035,1034,1032,1033,859,183,874,881,271,860,173,880,872,516,237,884,876,396,522,1069,1070,523,1068,676,479,1134,1133,667,1067,1122,1126,272,43,39,635,961,954,496,495,1131,494,469,1124,114,1123,195,41,554,443,754,1018,1031,1030,333,1029,1028,1027,514,172,470,298,747,437,35,671,670,873,818,1132,1129],"class_list":["post-8868","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-band-exercises","category-core-exercises","category-filler-exercises","category-home-workouts","category-minimal-equipment","category-pull-ups","category-shoulder-health","category-the-ultimate-pull-up-program","tag-ab-training","tag-ab-work","tag-ab-workout","tag-ab-workouts","tag-advanced-pull-ups","tag-athlete-training","tag-athletic-training","tag-band-assisted-pull-ups","tag-band-exercises-for-back","tag-band-exercises-for-lats","tag-band-exercises-for-scapula","tag-band-exercises-for-shoulder-blades","tag-band-workout-for-back","tag-band-workout-for-lat","tag-band-workout-for-lats","tag-band-workout-for-scapula","tag-band-workout-for-shoulder-blades","tag-banded-pull-ups","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-scapula-stability","tag-best-exercise-for-shoulder-mobility","tag-best-exercise-for-shoulder-stability","tag-best-home-pull-up-exercise","tag-best-home-pull-up-workout","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-scapula-exercise","tag-best-scapula-exercises","tag-best-scapula-workout","tag-best-scapula-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-workout","tag-core-workouts","tag-core-workouts-for-athletes","tag-core-workouts-for-runners","tag-core-workouts-for-women","tag-hollow-body","tag-hollow-body-exercise","tag-hollow-body-exercises","tag-hollow-body-hold","tag-hollow-body-workouts","tag-home-pull-up-workout","tag-home-workout","tag-home-workout-exercises-for-back","tag-home-workout-for-back","tag-home-workouts","tag-how-to-do-hollow-body","tag-how-to-do-pull-ups","tag-learn-how-to-do-pull-ups","tag-meghan-callaway-core","tag-meghan-callaway-pull-up-program","tag-meghan-callaway-pull-ups","tag-minimal-equipment","tag-minimal-equipment-exercise","tag-minimal-equipment-workout","tag-mobility-training","tag-mobility-wod","tag-mobility-work","tag-mobility-workout","tag-overhead-mobility","tag-pull-up","tag-pull-up-advice","tag-pull-up-program","tag-pull-up-tips","tag-pull-up-training","tag-pull-ups","tag-running-training","tag-running-workout","tag-scapula","tag-scapula-exercise","tag-scapula-exercises","tag-scapula-stability","tag-scapula-training","tag-scapula-workout","tag-scapula-workouts","tag-scapular-stability","tag-shoulder-health","tag-shoulder-mobility","tag-shoulder-stability","tag-sports-training","tag-stability-training","tag-the-ultimate-pull-up-program","tag-train-at-home","tag-train-from-home","tag-ultimate-lower-body-and-core","tag-ultimate-lower-body-and-core-program","tag-warm-up-exercise","tag-weighted-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>This Hollow Body Hold Is Very Specific To Pull-Ups - Meghan Callaway<\/title>\n<meta name=\"description\" content=\"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!\u00a0\" \/>\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\/this-hollow-body-hold-is-very-specific-to-pull-ups\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"This Hollow Body Hold Is Very Specific To Pull-Ups - Meghan Callaway\" \/>\n<meta property=\"og:description\" content=\"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!\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/this-hollow-body-hold-is-very-specific-to-pull-ups\/\" \/>\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=\"2022-04-25T18:21:37+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-05-03T01:40:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/04\/IMG_0257.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"495\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Meghan\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:site\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Meghan\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/this-hollow-body-hold-is-very-specific-to-pull-ups\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/this-hollow-body-hold-is-very-specific-to-pull-ups\\\/\"},\"author\":{\"name\":\"Meghan\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\"},\"headline\":\"This Hollow Body Hold Is Very Specific To 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