Over the years I have worked with a wide range of people from high school/collegiate athletes to 70 year old grandmothers. Despite all of the different people I have worked with, the thing that most of them have had in common is weak core stability and strength. Even some of my stronger clients struggle with certain basic movements that require core stabilization.

If you walk into a gymnastics center, or if you have ever watched the Olympics, you will see people who have mastered some very basic bodyweight movements. Movements that most people take for granted, and if we are completely honest, movements that we don’t want to do because they aren’t “sexy” enough. But I think it’s time we take some notes from gymnasts….because well…..they can do some pretty amazing things with their bodies. And it didn’t happen without putting in a lot of work into mastering the basics.

With all that said, today’s blog is about only one bodyweight movement that actually carries a really big stick…..the Hollow Body Hold. This “simple” movement will lead to increased strength and stability within other exercises such as pull ups, squats, deadlifts, etc., if you are willing to put in the time. If you already have Hollow Body Holds programmed in your training regimen, then work on increasing the time of your holds and also adding some weight in order to see improved performance.

Below is an example of a Hollow Body Hold and then I list some regressions should you be unable to hold the full hold at first.
Start by lying on your back and extending your arms overhead with arms locked out at the elbows. Lift your shoulders off the floor, and as you raise your legs off the floor, be sure to press your low back into the ground. (if your low back loses contact with the floor, simply raise your legs until you are able to once again press the low back into the floor) Make sure your legs are completely straight by tightening through your quads and “lifting” your knee caps up toward your upper body. Then focus on keeping tension through your abdomen and “tucking your ribs in” without holding your breath. Now, try holding this position between 30-60 seconds. And then see how many sets you can do.

If you are unable to hold the Hollow Body position, try the steps below first and then work up to a full Hollow Body Hold:
Start by lying on your back and extending your arms overhead with arms locked out at the elbows. Lift your shoulders off the floor. Keep your feet planted on the floor and focus on pressing your low back into the floor while keeping your shoulders lifted and arms straight. Then focus on keeping tension through your abdomen without holding your breath. Now, try holding this position between 30-60 seconds.

As you gain strength with the position above, you can start working toward progressing into a full Hollow Body Hold simply by lifting your feet up and pull your knees slightly in toward your body. As you get stronger in this position, you can slowly begin to extend your legs further and further out. Remember, focus on the tension throughout your arms, legs, and abdomen, as well as, your breathing. If you begin to notice your low back leaving contact with the floor as you begin to progress, then spend more “time under tension” before moving on.

If you want better pull ups, better squats and deadlifts, if you want to run more efficiently, if you want to feel stronger doing daily tasks…..then I encourage you to put in some time working on this “simple” movement. Give it a go for a few weeks and see if you aren’t stronger in other areas of your fitness program.

Train Smart. Move Better. Have fun.