This week, we’re diving into one of the most fundamental yet transformative movements in fitness:
THE Hollow Body Position!
Mastery of this deceptively simple position has the power to enhance every movement you’ll perform in and out of the gym — truly a game changer for your fitness and wellness journey!
Whether you’re working toward more advanced skills like handstands, pull-ups, or gymnastics progressions, or simply striving for a stronger core to support daily activities, the hollow body position is your foundation.
The benefits of training the hollow body position are limitless!
These are just a few:
• Enhanced Core Strength: By engaging your entire core, this position builds deep, functional strength that translates to almost every movement pattern.
• Improved Body Awareness: Learning to control your body in this position sharpens your proprioception, making other skills like squats, deadlifts, and overhead presses feel more stable and efficient.
• Injury Prevention: A strong, engaged core reduces strain on your lower back, helping prevent injuries in and out of the gym.
• Universal Application: From beginners working on foundational strength to advanced athletes refining complex skills, the hollow body position scales to meet you where you are
Coaching tips and cues:
1. Compress Your Ribs Toward Your Hips: Think about “closing the gap” between your ribs and pelvis to engage your core fully.
2. Pull Your Belly Button Toward Your Spine: This activates the deep stabilizing muscles of your core.
3. Squeeze Your Glutes: Engage your glutes to keep your pelvis tucked and aligned.
4. Tuck Your Tailbone: Avoid arching your lower back. Keep your lumbar spine pressed firmly into the floor.
5. Fully Straighten and Engage Your Legs: Straight legs create tension throughout your body for maximum control.
6. Point Your Toes: This helps maintain full-body engagement, making your position tighter and stronger.
7. Squeeze Your Heels Together: This extra cue enhances overall body tension.
8. Lift Your Upper Back: Keep your upper back as high off the floor as possible to fully activate your abdominals.
How to progress:
1. Start Simple: Begin with your feet flat on the floor and knees bent, hip-width apart. Focus on engaging your core and maintaining contact between your lower back and the floor.
2. Add a Tuck: Lift your feet off the ground, bringing your knees into a tight tuck position. Keep your torso steady and engaged.
3. Single-Leg Extensions: Extend one leg out straight while maintaining your tuck with the other. Switch sides and focus on maintaining core control.
4. Full Extension: Straighten both legs while ensuring your lower back stays pressed firmly into the floor.
5. Weighted Variations: Add a plate, medball, or dumbbells overhead or weighted straps on your ankles to increase intensity.
Pro Tip:
If your lower back begins to lift off the floor at any stage, return to the previous progression.
Proper form is crucial for reaping the benefits of this position and avoiding unnecessary strain!
The hollow body position is not just for gymnasts or seasoned athletes.
It’s for anyone seeking a higher quality of life, better movement, and injury prevention.
From foundational core engagement to advanced strength training, this is a tool that anyone can incorporate into their routine to feel and move better.
Want more?
To dive deeper into the hollow body position and see it demonstrated step by step, check out my latest coaching tutorial below!
In this video, I take you through my top coaching cues and progressions to help you master this foundational movement as well as build your overall trunk strength.
Remote Coaching to Help You Master the Hollow Body Position
Are you ready to incorporate the hollow body position into your training but not sure where to start?
That’s where my remote coaching program comes in! With my program, you’ll receive:
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Customized Programming: I design a training plan tailored to your current abilities and goals.
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Weekly Coaching Cues: Get detailed feedback and tips to refine your form and progress safely.
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Movement Demonstrations: Access videos that break down each progression step-by-step.
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Accountability and Support: Stay on track with direct email and SMS support, as well as monthly consultations.
The hollow body position is just one of many movements I can help you master as part of a comprehensive fitness plan.
Whether you’re looking to improve strength, mobility, or overall health, my program is designed to meet you where you are and take you to the next level.
Let’s work together to help you crush your fitness goals!
