Control your Core with this Drill
When teaching core awareness and how to promote stability, this is one of my favorite things to do. The drill, performed at a pull-up bar, is a combination of extension in your posterior tissues and flexion in your anterior tissues. Think: prone supermans meet a v-up and produce this love-child of an exercise.
Start from a pull-up bar in a complete dead-still-hang. “Hollow” out your core (pulling your hips back) but keep your feet and hands in the same plane/alignment. Then, purposefully, push your hips forward and engage your back and hip extensors to push yourself through to the other “side” of the drill. Once again, keep your feet and hands in line. As you get better at performing the movement, try holding the end of each phase for a brief second or two.
If you find yourself swinging like a pendulum, you have lost control of your position. I suggest you hop down and start over. I really like doing this drill at the end of a hard workout when I’m pretty fatigued OR as a core “warmup” before a dedicated 10-15 minute core session.