Push-ups are more than just a test of strength—they’re an opportunity to enhance core activation and overall fitness. This article explores the Hollow Body Position in Push-Ups, highlighting its benefits for core strength and the necessary modifications for those with shoulder issues to ensure safety and effectiveness in every rep.
Understanding the Hollow Body Position
The Hollow Body Position is renowned for its ability to engage the abdominal muscles deeply. This position requires the practitioner to round the back actively, a movement that engages not only the core muscles but also supports the spine in a unique way.
By simulating the peak of a Crunch in an inverted manner, practitioners can achieve a high level of core engagement that surpasses the neutral spine position while planking.
Engagement of the Serratus Anterior
Beyond the core, the Hollow Body Position also targets the Serratus Anterior, a crucial muscle group located on each side of the ribs.
This muscle group is responsible for the protraction of the Scapula and also plays a vital role in stabilizing the upper body during overhead movements.
So by protracting your shoulder blades and rounding your spine you’ll get the full benefits for your Serratus Anterior and abs.
Spinal Health and Postural Implications
Contrary to common concerns, the controlled rounding of the back in the Hollow Body Position does not pose a risk to spinal health when performed correctly.
The spine is naturally capable of handling various movements and positions and even benefits from doing them.
What actually ruins your back is too little movement, a repetitive static posture, muscle imbalances and too much load and poor form when working out.
Active vs. Passive Spinal Movement
It’s crucial to differentiate between active and passive movements when discussing spinal health. The Hollow Body Position exemplifies active movement, involving an intentional rounding of the back. This active engagement works against gravity, allowing the muscles to fully engage and support the spine effectively, while achieving a complete range of motion in both the spine and shoulder blades.
On the other hand, if your back rounds passively because the load is too high, it’s a different story. Here, your spine is left unprotected because your muscles aren’t strong enough to stabilize it properly, which can lead to potential injuries.
Modifications for Shoulder Health
In some cases it can be necessary to avoid the Hollow Body Position, because the protraction of the shoulder blades could also be a pain trigger when you deal with shoulder related problems.
A neutral spine with a bit more retracted shoulder blades on the other hand often allows you to do push ups either pain free or with just a little bit of discomfort.
It’s very similar to the Bench Press where you also hold that slightly retracted position at all times. The only difference is that you shouldn’t arch your back when doing Push-Ups, while it’s ok on the bench.
Conclusion: Integrating the Hollow Body Position into Your Routine
Understanding and incorporating the Hollow Body Position into fitness routines can significantly enhance core strength and overall stability. For fitness enthusiasts, if you’re looking to incorporate exercises like this into your routine, explore our workouts at calimove.com and check out our new video below!
Watch the video THE “BAD POSTURE PUSH-UP” – AND WHY WE’RE DOING IT!
Follow us for more!
