![]() As a result this translates into improved shoulder stability where the lifter can more easily centrate and pack the glenohumeral joint. That’s because increased core activation helps to stabilize and lock the spine into position resulting in concurrent activation potentiation (increased neural drive up the kinetic chain). Performing the hollow body leg raise helps to eliminate both of these issues.Ĭontracting the core by holding the hollow body leg raise position not only promotes better anti-extension and a neutral lumbar spine, it also helps to ensure the lifter doesn’t over stretch the shoulders or use too much range of motion (ROM) in the eccentric position. This also tends to produce excessive lumbar arch and extension in the low back, which can lead to back pain and decreased core activation. ![]() Most lifters when performing the eccentric phase of the pullover produce too much range of motion and overstretch the shoulder girdle. However, it also helps to promote a more neutral spine during the eccentric phase of the movement. Performing a hollow body leg raise further exaggerates the stress to the core and abdominal musculature. The further the shoulders move into flexion (the stretched position) the greater the extension forces on the spine are that the lifter must resist by firing the entire musculature of the core particularly the rectus abdominals and transverse abs. In fact the movement pattern is very similar to an abdominal rollout or long lever plank. ![]() In addition, they’re also incredibly effective for working the entire musculature of the core as you’re essentially resisting extension forces on the spine as you move from shoulder flexion to extension. Besides improving stability and mobility in the shoulder joint (when performed properly), they also tax nearly every muscle in the upper torso including the lats, chest, triceps, deltoids, and serratus muscles. Pullovers and variations thereof are some of the most underrated upper body movements. So when it comes to age, there’s no excuse for not pushing yourself on the basic movement patterns while periodically incorporating unique and advanced variations to spark new improvements. In case you’re wondering Mitch is 60 years old and getting stronger by the month not to mention his form is better than most athletes in their 20’s and 30’s. ![]()
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