From the VAULT /// <> Training the Inverted Hollow Position <>

This week on the blog we are taking a look at what I call the inverted hollow position.

The inverted hollow position is a super effective piece to add into your warm up/dynamic stretch, skill/strength, and even accessory work to prep, mobilize, stabilize, and strengthen your entire shoulder girdle/scaps/thoracic spine. If you have goals of improving your overhead position, no matter if you are working with a barbell or your own body weight, working this position on a consistent basis throughout the week in a variety of ways is one of the most effective ways to do so.

• Get set in a hollow body high plank position with your heels touching the wall
• Stack your shoulders directly over your elbows and wrists
• Compress your ribs towards your hips
• Tuck your tailbone
• Squeeze your glutes
• Fully engage and straighten your legs
• Walk your feet up the wall just as high up as you are able to do so with manitaining tension throughout your trunk
• Keep a strong, stable overhead position with straight arms
• Super glue your hands to the floor
• Practice maintaining a tight core and stable shoulder by blocking away from the floor up through your palms
• Send your shoulders towards your ears
• Lengthen the line you are creating from your hands out through your toes

P360 (inverted hollow) – https://www.youtube.com/watch?v=1AzjplefMhM