Moves/DB hollowed out pullover

DB hollowed out pullover

ID: 857

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Exercise Type:
Core Resist
Contraindications:
Lower Back Problems
Equipment:
Dumbbell
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. The load creates the demand — if it does not feel like a challenge, increase it.
  2. 2. Eye gaze forward and level — looking down allows the spine to flex.
  3. 3. Avoid compensation patterns; if form breaks, address the limiting factor.
  4. 4. Breathe in short, sharp bursts — do not hold breath for the full set.

Regression:

Use a wall for hand or shoulder support to reduce the stability demand of the position.

Progression:

Add a dynamic component while maintaining the static resistance: hip tap, shoulder tap, or arm reach.

Common Problems:

Lower back extension substituting for core tension — cue rib cage down and posterior pelvic tilt.