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Hollow Body Hold + Band Resisted Dowel Overhead Presses
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See Coaching Tips Below:
This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. This exercise mimics the mechanics of the pull-up, and uses pull-up specific body positioning.
Coaching Tips:
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).
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 in a fixed position perform an overhead press. Do not keep your shoulder blades pinned.
Return your arms and the dowel to the starting position. In the bottom/starting position, do not let your elbows flare out.
For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to 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, or torso, spine or hips to rotate.
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.
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The Ultimate Pull-Up Program: Currently being followed by 4000+ people in over 84 countries 🌎🌎
The Ultimate Push-Up Program: Being followed by 1000+ people in over 67 countries 🌎🌎
The Ultimate Lower Body And Core Program: Newly released and already being followed by people in over 31 countries 🌎🌎
The Ultimate Landmine Program: Currently being followed by people in over 45 countries 🌎🌎
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Base Blocks Home Gym Equipment: Save 10% by using the code (MEGHAN)
This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. This exercise mimics the mechanics of the pull-up, and uses pull-up specific body positioning.
Coaching Tips:
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).
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 in a fixed position perform an overhead press. Do not keep your shoulder blades pinned.
Return your arms and the dowel to the starting position. In the bottom/starting position, do not let your elbows flare out.
For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to 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, or torso, spine or hips to rotate.
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.
Check Out My Blog:
Follow Me On Instagram:
The Ultimate Pull-Up Program: Currently being followed by 4000+ people in over 84 countries 🌎🌎
The Ultimate Push-Up Program: Being followed by 1000+ people in over 67 countries 🌎🌎
The Ultimate Lower Body And Core Program: Newly released and already being followed by people in over 31 countries 🌎🌎
The Ultimate Landmine Program: Currently being followed by people in over 45 countries 🌎🌎
Sign Up On My Mailing List: This is where I share most of my content. You will also be the first to know when any of my products go on sale:
Base Blocks Home Gym Equipment: Save 10% by using the code (MEGHAN)
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