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

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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.

Coaching tips:
  • 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

Aim to eventually walk your feet up as high as possible so that you begin to connect everything from your fingertips to your toes and eliminate any piking in your hip by tucking your tailbone and pressing toes up upwards to the ceiling as this will help you open your hip while still allowing you to maintain your tight hollow position.

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

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