Ready to level up your warm ups, finishers, and/or shoulder prehab routine?
Meet the Reverse Banded Straight Arm Pull in Hollow! This sneaky tough movement delivers serious benefits for your shoulders, core, and overall body control.
This drill might look simple, but don’t let that fool you. It’s an incredibly effective addition to your training if you’re serious about building strength, stability, and long term joint health.
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Why You’ll Love It
- Shoulder stability: This movement reinforces strong scapular positioning and overhead control.
- Core strength: Holding a true hollow body while moving under tension builds deep, functional strength.
- Warm up and prehab ready: Ideal before overhead or upper body work.
- Finisher approved: Want a challenge to wrap your session? This delivers.
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First, the Hollow Body Check + How to Scale It
Before you grab a band, make sure you’re holding a true hollow body position:
- Lower back pressed firmly into the floor. No arching allowed.
- Shoulder blades elevated off the ground.
- Midline fully engaged. Work to compress your ribcage to your hips + everything from your head to your toes should remain fully engaged and working together.
Need a modification? Adjust your lever length!
This movement is all about maintaining tension through your core and shoulders, not how far your legs reach. Scale smart:
- Tuck one knee to your chest for a half-hollow hold
- Feet flat on the floor, hip-width apart, if you’re rebuilding from the ground up
- No matter which version you choose, your upper body position stays the same — shoulder blades lifted, ribs pulled down, lumbar anchored.
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Coaching Tips to Get the Most From It
Here’s how to perform this drill with focus and precision:
- Compress your ribs toward your hips. Brace like someone’s about to punch you in the gut.
- Squeeze your glutes. Maintain active tissue tension through the posterior chain.
- Tuck your tailbone.
- Choose your lever length. Long legs for max load on your midline. Tuck your knees for a lighter load.
- Point your feet. This helps create full body tension.
- Grip the band while facing the rig. Hands start at your hips.
- Create band tension before you begin with no slack in the band.
- Pull the band with straight arms to your ears.
- Return slow and controlled to your start position. Aim to keep the band from snapping back.
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Want to See the Drill in Action?
Check out my movement demo video HERE!
Remote Coaching to Help You Achieve Longevity + Live Your Highest Quality of Life
Are you ready to make longevity and your quality of life a priority, but not sure where to start?
That’s where my remote coaching program comes in! With my program, you’ll receive:
- Customized Programming: I design a training plan tailored to your current abilities and goals.
- Weekly Coaching Cues: Get detailed feedback and tips to refine your form and progress safely.
- Movement Demonstrations: Access videos that break down each progression step-by-step.
- Accountability and Support: Stay on track with direct email and SMS support, as well as monthly consultations.
Achieving long term fitness and wellness is something I will help you master as part of a comprehensive fitness and wellness plan.
Whether you’re looking to improve strength, mobility, or overall health, my program is designed to meet you where you are and take you to the next level.
Let’s work together to help you crush your fitness goals!
