From the VAULT /// Training the Hollow Body Position

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Hollow Body Position

This week on the blog we are taking a look at the intro to coaching and teaching the hollow body position. The benefits to training the hollow body position are endless. Mastery within this simple, not necessarily easy, but super simple position has the power to improve pretty much every movement you will ever perform in and out of the gym times infinity and beyond.

Here are a few of my favorite coaching and training tips for the hollow position!

  • Compress your ribs toward your hips
  • Pull your bell button toward your spine
  • Squeeze your glutes
  • Tuck your tailbone
  • Engage and fully straighten your legs
  • Squeeze your heels together
  • Point your toes to engage your legs even more creating more tension throughout your entire body
  • Aim to keep your entire upper back as high off the floor as possible
  • Keep your lumbar spine pressed firmly into the floor

Always remember, the tighter you are the lighter you will feel.

The first step is to begin with your feet flat to the floor set at about hip distance apart. From here, to add more challenge, lift your feet off the floor while maintaining a tight tuck. Keep your positioning through your torso still. To add even more challenge to this try extending one leg out straight, then switch. To add even more challenge from here straighten both legs out while also still maintaining firm contact with your lumbar spine to the floor.

If you begin to feel your low back lift off the floor at all go back to the step before until you are able to hold that position properly for the specified time within your programming.

To add even more challenge to this position add weight on the ankles and/or overhead by holding a plate, a medball, dumbbells, etc.

Check out the full video on my YouTube channel >>> HERE!


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