Mastering V-Ups from the Hollow Position: Tips and Benefits
This week I am excited to share some coaching tips on training V-ups from the hollow position!
This movement is one of my favorites to include in strength and skill sessions, and it’s an awesome modification in CrossFit WODs, replacing movements like GHD sit ups, toes-to-bar, and knees-to-elbows.
The V-up, along with its variations, may seem simple, but it’s incredibly effective at developing core control, strength, body awareness, balance, timing, and so much more!
Whether you’re just starting your fitness journey or looking to fine-tune your technique, incorporating v-ups into your routine can lead to impressive results.
If you want personalized guidance to ensure you’re performing them correctly and progressing consistently, my Remote Coaching Program is designed to help you achieve your fitness goals with customized workouts, direct support, and accountability.
Who is the V-Up for?
The V-up is a versatile exercise suitable for various fitness levels.
Whether you’re a beginner aiming to improve core strength or an experienced athlete seeking to sharpen your skills, this movement offers significant benefits.
It’s particularly useful for those who:
- Want to strengthen their core, trunk, and protect their low back
- Are working on body control and balance
- Need a scalable exercise that fits into both bodyweight and weighted routines
- Participate in CrossFit and need an alternative to movements like GHD sit ups, toes-to-bar, knees-to-elbows, etc.
No matter where you are in your fitness journey,
V-ups provide a simple, yet powerful addition to your routine!
And if you’re not sure how to get started or want guidance on scaling movements to match your abilities, my Remote Coaching Program can help by offering personalized coaching and targeted feedback to fast-track your progress.
Coaching tips:
-
- In the bottom of your v-up keep your lumbar spine pressed firmly into the floor
-
- Tuck your tailbone
-
- Squeeze your glutes
-
- Engage and straighten your legs
-
- Point your toes
-
- Keep your heels above the floor
-
- Aim to keep your upper back off the floor as high as possible
-
- Compress your ribs towards your hips
-
- Pull your belly button toward your spine
-
- Lift your upper and lower half high off the floor together simultaneously
-
- Balance for a second on top of your tailbone
-
- Reach your hands upward to touch your feet
-
- Return back to your hollow position in between each repetition
**Only add weight if the v-up is not challenging enough for you and you are able to maintain beautiful form.
Check out this video tutorial:
How Can You Benefit from V-Ups?
The benefits of mastering the V-up go beyond just core strength.
It enhances overall body coordination and balance, which translates into better performance in almost any physical activity.
Here’s how you can benefit from incorporating V-ups into your workout:
- Core Strength: V-ups target your entire core, improving not just your abdominal muscles but also your obliques and lower back.
- Improved Body Awareness: As you execute the movement, you’ll become more aware of how your body moves and stays balanced, which can carry over to other exercises and sports.
- Enhanced Flexibility and Mobility: Reaching for your toes while maintaining control requires a combination of flexibility and mobility, particularly in your hamstrings and hip flexors.
- Better Balance and Coordination: By synchronizing the lifting of both your upper and lower body, you’ll improve your timing, balance, and coordination.
If you’re looking to take full advantage of these benefits, having a structured, customized training plan can make all the difference.
With my Remote Coaching Program, I provide individualized workouts designed to improve your core strength, flexibility, and overall fitness level while ensuring you’re progressing safely and efficiently.
Why Incorporate V-Ups into Your Routine?
Incorporating V-ups into your workout routine can lead to stronger lifts, better stability, and improved athletic performance.
Whether your focus is on functional fitness, strength training, or sports-specific skills, the V-up provides a solid foundation for core development that will support nearly any fitness goal.
By consistently practicing V-ups, you’ll:
- Build endurance in your core
- Improve your overall balance and posture
- Strengthen your lower back and hips, reducing the risk of injury in other movements
- Boost your body’s ability to stabilize during complex exercises
If you’re ready to take your fitness to the next level, my Remote Coaching Program offers tailored workouts, progress tracking, and one-on-one feedback to help you reach your goals faster.
Whether you’re focusing on building a stronger core or enhancing your overall athletic performance, I’ll be with you every step of the way.
Conclusion: Unlock Your Full Potential with My Remote Coaching Program
Incorporating exercises like the V-up into your routine is a fantastic way to build a strong, stable core, but it’s just one piece of the puzzle.
For a well-rounded fitness journey that brings you closer to your goals, personalized coaching and accountability can make all the difference.
My Remote Coaching Program offers individually designed programming, movement demo videos, weekly coaching cues, and direct support to help you master exercises like the V-up and beyond.
Whether you’re just starting out or looking to optimize your training, I’m here to help you unlock your full potential and stay on track.
Let’s work together to achieve your fitness goals!
