Hey, guys! Artem is here and today we are going to talk about Hollow Back Position (HBP).
I already have filmed a video about planche lean where I mentioned that position multiple times. After releasing that article I received many questions like, ‘How can I understand that my HBP is correct or not?’ In this article, I will use some terms from previous articles so if you do not catch up, I recommend you to read them.
Let's start from anatomy.
What muscles form hollow back position and round our back with scapula's protraction? The first and quite obvious is trapezius muscle. To be precise, their lower and middle parts. These muscles move our scapula and actually rotate it. Second ones are the pectorals. These are muscles of the chest, which help with shoulders’ closing, help to pull them together. These two big muscles form rounding of upper back. With this stressing, you will definitely get something like this in your plank (pic.1).
but is that correct HBP or still needs improvements? I consider that still incorrect for planche exercises and let me explain why: hollow back position is not only about rounding your upper back – it also helps to protect your shoulders and perform scapula protraction. You can reach it with stressing following muscles: lats and serratus. Look at how the position will change (pic.2).
On the next picture,
I will show you normal plank position (pic.3). On the picture 3.1, you can see the graphic explanation of the movements and what you should do to get correct HBP. Also, in comparison, you will be able to notice difference comparing to the regular position (pic.3 vs the correct HBP on the pic.3.1) On the graphic explanation you can see dashes on abs and lower serratus. These muscles will help you with posterior pelvic tilt (read more in the previous article). In addition, these muscles help to make shorter lever.
Why should we do HBP while learning planche?
First of all, this position is more effective for performing planche. Secondly, it is safer. When you do HBP your shoulders are more protected. Also, when you get confidence in planche and move to Maltese or full planche or planche push-ups, you will progress much faster. Finally, planche with HBP looks much better.
HBP is formed by many muscles. These muscles protect shoulders, round upper back, help forming posterior pelvic tilt and shorten your lever. If you understand that move, you will make a giant leap towards understanding your body and will be able to use your muscles much more effectively in all kinds of levers.
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Artem Morozov & Calisthenics School Team