From the VAULT /// <> Training the Hollow Body Position <>

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This week on the blog we are taking a look at the intro to coaching and teaching the hollow body position.

In the hollow body position, focus on compressing your ribs toward your hips, pulling your bell button toward your spine, squeezing your glutes, tucking your tailbone, engaging and fully straightening your legs while also squeezing your heels together. One other fine, but important detail to mention is making sure your toes are pointed as this will help to engage your legs even more creating more tension throughout your entire body. The tighter you are the lighter you will feel.


Aim to keep your entire upper back as high off the floor as possible with your lumbar spine pressed firmly into the floor as possible. I am more concerned with you being able to do this than what the rest of your body is doing. 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 HERE!

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