Week 149: How to Perform Deadhang Hollow Body Holds
- Keep It Moving PT & Wellness
- Jul 20
- 2 min read
July should be all about fun, so we're keeping it silly with a them of Our Favorite Party Tricks. Push up contest? Check. Pull up contests? Check. Weird human tricks? Those too, and all the regressions and progressions of each.
Exercise: How to Perform Deadhang Hollow Body Holds
Purpose: To build strength and endurance in the shoulder blade muscles and adding in core stabilization to prepare you for healthy strong pull-ups (eventually)
Who It's For: For the jet setters, campers, hikers, bikers, beachers, and all-around adventurers!
Why We Love It: Because we know you hate skipping your movements even when on summer break.
Procedure:
Grab a pull-up bar with an overhand grip, hands shoulder-width apart.
Hang with your arms fully extended and shoulders engaged (avoid shrugging).
Brace your core by pulling your ribs down and tightening your abs.
Tilt your pelvis slightly backward (posterior pelvic tilt) to flatten your lower back.
Raise your legs slightly in front of your body while keeping them straight (or bend your knees to make it easier).
Keep your body in a hollow position from shoulders to feet without swinging.
Hold the position for 5-10 seconds while breathing steadily and maintaining full-body tension.
Lower your legs and relax after the prescribed hold time, then repeat as many reps as possible with perfect form.
Too hard? A slight regression is Scapular Pulls. Start there and build your way up to this progressed version.
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
Keep It Moving Physical Therapy & Wellness
50 Mall Road
Suite 207
Burlington, MA 01803
Want to work with us in person at our Burlington Physical Therapy clinic? Schedule a free discovery call to learn how we can help you move better
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